Bar Muscle Up

EMOM 5 mins

3 Bar Muscle up

*or practice your pull up


Squat clean

Every 1:30 x 5

1 Slow and Pausing Squat clean (Slow at first pull from ground to knees and pause 2s at knee level) + 1 Split/Push Jerk


… Directly into:


Every 1:30 x 5

1 Clean and Jerk




3 Rounds for time :

10 Power Clean and Jerk (60/40 kg)

15 Chest to Bar Pull-Ups

50 Double-Unders


Time Cap 18 mins

Posted in WOD

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