19.4

Week 4 is here!

Watch the standards video above to double check you have all the standards down for this week prior to class.

Nothing too complicated this week, but hopefully we get a bunch of people to get their first bar muscle ups!

Looking forward to another great open week and some more in house competition!

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TRAINING FRIDAY-SATURDAY

WARMUP

3 rounds with a Partner

P1: 50ft Bear Crawl

P2: Air Squats, Hollow Holds, KB Deadlifts

19.4

RX

For Total Time: 12min Time Cap

3 rounds of:

10 Power Snatch (65/95)

12 Bar Facing Burpees

3mins Rest

3 rounds of:

10 Bar Muscle Ups

12 Bar Facing Burpees

Scaled

Bar Weight (45/65)

Chin over bar pullups

May Step over bar for burpees