Workout of the Day:

1) Coach led Warm-up

2) 6x3 Bar Muscle ups. If you can’t perform these work on the different parts of the movement. Examples are you can work on kipp swings, the kipping pull-up, some dips for strength building or even strict pull-ups. Get with the coach for some advice on what you could be working on.

3) 4 rounds for time of
15 Pull-ups
15 Dips
15 burpees

4) Mobility/Stretching

Competition Programming:

1) Power Snatch 5x5@ 70%

2) 1xME Set of Ring MU
then 3x7 Ring MU resting 30 seconds between sets of 3

3) For time complete 21-15-9 reps of
MU in the rings
Before each set complete a 400m Run

4a) 3x20 GHD Sit-ups
4b) 3x10 Ab Wheel Roll outs


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720 SE Pioneer Way Oak Harbor Wa 98277