- A) Shoulder press 5x5xelements WT
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
Skill: Kipping Pull ups (Chin over the bar/C2B)/ Bar muscle ups.
MetCon: OPEN 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 35kg.
Women use 25kg.
*Ask coach for scaling options.