With the Open now behind us, have you taken time to assess your weaknesses and set some goals for the coming year?
20 minutes to work on skill and strength:
Strict pullup and strict ring dip
Muscle up transitions
Strict muscle up
*Your goal should be to gain control with these movements. Quantity doesn’t matter, Quality does.
For time: *7 minute cap
Front squat 135/95#
Bar muscle (scale = 9-15-21 knees to elbow)