Skills
Push Jerk Review
Bar Muscle Up Skills
MetCon
“The Medulla Oblongata”
Rx
AMRAP in 15 minutes of:
BUY IN – 1500m Row – BUY IN
20 Russian Kettlebell Swings 70/53
5 Bar Muscle Ups
8 Push Jerks 135/95
L2
20 RKBS 53/35
5 Chest-to-Bar Pull Ups + 5 Ring Dips
8 Push Jerks 115/75
L1
20 RKBS 53/35
5 Pull Ups + 5 Push Ups
8 Push Jerks 115/75
Barbell
To Be Announced…
No strength portion today but a quick review of the Push Jerk and a more extensive review of the Bar Muscle Up. I know that a lot of you are very hungry for your first Bar Muscle Up so we will spend as much time as we can practicing different pieces of the progression. With the Open quickly approaching, we hope to see those close to their first Bar Muscle Up get them today!
Today’s MetCon is a combination of strength, skill and technique. You don’t have to go all-out on the rower to get off in a decent time and start going through your rounds of RKBS, Bar MU and PJ. Good technique goes a long way on that rower so practice it with this Buy In. Those Bar Muscle Ups will be a little tougher after the Kettlebell Swings and long Row so don’t be afraid to drop down to quick singles if need be. A lot of flexion and extension of the hip today. Make sure to get in early to warm your hip flexors, hamstrings and glutes and mobilize them before you leave.