I. Goat Warm-Up
2 Rounds
10 GHD Back Extension (slow and controlled)
30s RKC Plank
10 Side Lying Hip Abduction e/s
II. Weightlifting
Every 90s for 15 (10 sets):
1 Hang Power Clean + 1 Clean
- 70-75% of 1RM Clean
III. Gymnastics
5 Rounds
1-3 Weighted Muscleups
Rest 90s
- Experiment with both a vest and a med ball. Both forms of resistance will develop the muscleup in different ways.
IV. Conditioning
3 Rounds
25 Lateral Barbell Burpees
15 Ring Dips
10 Deadlifts 315/220#
V. Cooldown
Romwod, foam roll, or static stretch for 15-30 Minutes
