WARM UP – MOBILITY
Dynamic hip and shoulder rotations + core warm-ups
Hollow + Arch holds, Scap pull-up, Beat swing warm-ups
Review: Kip swing / Bar muscle-up skill work progressions
WOD A
Bar muscle-up skill work:
Every 2 min x 5 sets: “Transition work”
Level 1: 2-3 Jumping bar muscle-ups (use a tall box)+ 1-2 Slow eccentric BMU (Jump to the top and lower slowly through the turnover.)
Level 2: 2-3 Banded or spotted BMU + 1-2 with slow eccentric (or jumping on the eccentric reps)
Level 3: 2-3 BMU’s + 1-2 with slow eccentric (or banded / spotted on the eccentric reps)
WOD B
*
18-15-12-9-6-3 reps for time of:
Thrusters 75/55
Power snatches 75/55lb
Toes to bar
—
-Use a weight that round 1 is 1-2 sets
-Scale TTB to straight leg raises or knee raises
-If you’re newer to classes or struggle with high rep workouts, do 15-12-9-6-3
Last completed: Feb 5th, 2026
ACCESSORY
2-3 rounds:
16-20 Alt. Front + Side lateral delt raise
12-15 Straight arm lat push downs (cable or banded)
15-20 Banded face pulls
