Muscle Up Progression
This is not a timed workout.
* 15 min to practice MU’s. Use this time to prep for the open by working specific skills (progressions, transitions, false grip, kip, strict pull-up and dip etc.) Don’t overdo it in case these show up in 19.3.
Alt EMOM 18 mins: Row Calories, Toes-to-bars and Squat Cleans
Every 1 min for 18 mins, alternating between:
12/9 Row Calories
3 Squat Cleans, pick load