Saturday Group Strength and Conditioning

For time:

-7 bar muscle-ups -7 chest-to-bar pull-ups -7 chin-over-bar pull-ups -21 thrusters -5 bar muscle-ups -5 chest-to-bar pull-ups -5 chin-over-bar pull-ups -15 thrusters -3 bar muscle-ups -3 chest-to-bar pull-ups -3 chin-over-bar pull-ups -9 thrusters

Scaling Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Intermediate Option (assisted bar muscle up OK here) For time: 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 21 thrusters 4 bar muscle-ups 4 chest-to-bar pull-ups 4 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters Men: 75 lb. Women 55 lb.

Beginner Option 21-15-9 reps for time of: Jumping chest-to-bar pull-ups Thrusters Men: 45 lb. Women 35 lb.

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