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WORKOUT for Friday 10/15/2021

inverted warmups then bar muscle-up skills and build to a heavy clean

AMRAP in 10:00
250m row -OR- 200m run
6 bar muscle-ups
3 squat cleans, 65/100kg

Choose whichever skill (row/run) you can get done faster. Make sure that bar is as heavy as possible, but no misses!

TRY: You can do this on (low) rings or a pullup bar

How does this relate to CrossFit?

The bottom position (also known as the German Hang) is super-deep shoulder extension- a range most people are lacking in. Being able to get into this position- as well as being able to get out of it)- allow you the most potential in pushups, burpees, dips, muscle-ups, and barbell proximity in your olympic lifts.