CLINT BARTON
3 Rounds
30 Kettlebell Swings (53/35)
30 Push Ups
STRENGTH
4 Positions of the Bar Muscle Up:
Position 1: Jump into Pike
Position 2: Arch
Position 3: Hollow Rock Around
Position 4: Support
Warm Up:
Advanced:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2 &3
5 Reps of Bar Muscle Ups
Intermediate:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2,&3
Novice:
10 Kip Swings
5 Strict Pull Ups OR 5 Ring Rows
WORKOUT:
Advanced:
Every 1:00 (6:00)
3 Bar Muscle Ups
Intermediate:
Every 1:00 (6:00)
1 Bar Muscle Up + 2 Strict Chest To Bar Strict
Novice:
Every 1:00 (6:00)
1-3 Box Bar Muscle Ups OR 3-5 Kipping Chest to Bar Pull Ups OR 3 Pull-up Negatives