Offsides

15 min AMRAP

200m run
10 Thrusters @ 95/65lbs
3 Bar Muscle Ups
*increase the BMU by 2 reps each round

WODprep Strategy Top Tips

Warm-up (10 minutes):  Start with a run to get the blood flowing. Then hit some hangs from a bar warmup the thruster technique with some goblet squats and thrusters with the empty bar. Finish with some BMU drills to prime the movement. 

Stimulus: Movement density and Bar Muscle up Volume

Strategy: Find a good pace on the run that will allow you to come in smooth for the thrusters. We’re going to want to hold those unbroken, so use a weight that will facilitate that. With the BMU, remember to try and be as efficient as you can with your movement. This workout is all about finding a groove.

• Thruster- Focus on maintaining a good front rack in order to have your chest high and drive through your feet. Remember to breath, and hold onto bigger sets.
  
  
• Bar Muscle ups–  Think long arms and big hip drive as you turnover on the bar. If you don’t have BMU, a strict pull up or assisted pullup would be a good scale today
  

Bar Muscle Ups: How to Fix your Chicken Wing (Random Stranger!)

Check out our awesome content below:

FREE BMU MINI COURSE
8 WEEK BMU COURSE (GUARANTEED RESULTS)

This workout came from our WODprep Competitor Programming! Check out more workouts like this one! 

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