thunder thighs & boulder shoulders week 11 day 4
pull up/muscle up progressions
3 sets : emom
- odd : tempo negative
- even : 20 supinated bar hang
10-min “play” – choose 2 progressions to work on (listed on board)
2 rounds (25-min)
- 600m run
- 40 db hang clean & jerk (50/35)
- 20/18 cal bike
