Skill: Muscleup - Toenail Progression
Gymnasty Skill 9 minute EMOM
M1) Kipping HSPU Practice
M2) Muscleup Progression
M3) Handstand Walk Practice
Athletes should pick up where they left off last week in terms of HS progression. Keep reps on HSPU and MU less than 4 each round.
On a Running Clock
100m row after each set of MU
50 double unders
25 foot handstand walk
Score each Couplet as time or reps completed.
Kipping is permitted if athletes can’t do strict.
HSPU: pike pushups / seated Z press
Muscleups: pullups / banded pullups + dips / push-ups
Dubz: 45 seconds struggle unders
HSW: Pike around box