A. Pulling Primer and Technique
Pulling Primer and Technique Do you have: ****A Muscle Up? Yes? Execute every 3 minutes for 9 minutes: 10 Ring Swings 10 Ring pull ups 10 Ring support Hold swings 10 Strict ring dips ****More than a few Pull Ups? Execute every 2 minutes for 10 minutes: 10 Scap Pull Ups 4-6 Strict Weighted Pull ups ****0-2 pull ups? Execute every 3 minutes for 9 minutes: 10 Scap Pull ups 10 inverted rows 20-30 second eccentric pull up Scoring: Not Scored Time Cap: 12 minutes B. 20 minute AMRAP of Muscle-Ups, Handstand Push-Ups, and Kettlebell Swings Nate As Many Rounds and Reps as possible in 20 minutes:
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June 2020
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