Thursday July 16th

There are bar muscle ups for skill work today.
Not everyone has that skill.
We will work on pull and push movements to meet where you are at.
Warm-Up
General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up
10:00 EMOM
3 Bar Muscle-Ups

The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Coaching Progressions:
Pull ups or banded pull ups and push ups or dips
Banded Bar Muscle-Ups
Jumping Bar Muscle-Ups
Low Bar Muscle-Up Progression

Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or  or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
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Workout Prep / Primer
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks

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Add Loads
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders
Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.

Conditioning
"Memento"
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.
Barbell: 115/75lb (52/34kg)

Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)

Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)

Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks

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