For Time:10 Muscle-Ups20 Snatches (135lbs/95 lbs)30 Calorie Row20 Overhead Squats (135lbs/95 lbs)10 Muscle-UpsTime cap: 16 minutes
WODprep Strategy Top Tips
First up, we’ve got 10 muscle-ups. Now, muscle-ups can be tough, but I know you’ve got this! If you’re comfortable with muscle-ups, try to knock them out in as few sets as possible. Break them up into sets like 5-3-2 or 4-3-2-1?
If muscle-ups aren’t your thing just yet, no worries! We can scale it down. Let’s go for some chest-to-bar pull-ups and dips instead.
Next up, we’ve got 20 snatches. Choose a weight that pushes you but still allows you to maintain good form and speed. It’s all about finding that sweet spot. Focus on cycling the barbell efficiently and keep a consistent pace.
Now, it’s time to hit the rowing machine for 30 calories. This is our chance to recover a bit while keeping a steady pace. Push hard, but don’t go all-out just yet. Drive with those legs, pull with your arms, and engage that core.
After the row, we’ve got 20 overhead squats. These can be a challenge, especially after the rowing and previous movements. So, let’s break these reps into smaller, manageable sets. How about 4 sets of 5 reps or 5 sets of 4 reps?Finally, finish on 10 bar muscle-ups.
Bar Muscle Ups: How to Fix your Chicken Wing (Random Stranger!)
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