WU: Split Jerk Technique
7 Tall Split jerks (feet only, hands on hips, no dip)
7 Split jerks (feet only, hands on hips, with dip)
7 OH Split jerks (bar locked-out over head throughout movement)
7 Split jerks
A. Gymnastics/skill: Muscle ups (15 minutes)
If you have muscle ups - accumulate up to 30.
If you don't (yet) have muscle ups, work on a muscle up progressions.
Here are some options for muscle up progressions:
3 ring rows
3 MU transitions
3 ring dips
Banded, seated strict MU
4 rounds with purpose:
1 Bill Murray
+ 3 sets each round (12 total rounds)
7 HR push ups
Time Cap: 20 minutes
For this work out, quality of movement should take priority over time. Full range of motion and beautiful movements.
Extra Credit: Row or bike for 10-20 minutes. No time trials. No goals other than to keep moving the whole time. Be courteous of ongoing classes.
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