4.1.13 "Bar barian Requirements"


Split Jerk - 1x8@50%, 2x8@60%

5 Rope Climbs

Strict Press - 1x8@30%, 2x8@40% of your 1RM Jerk

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect.

-Coach Casey

WOD: Wanna be a Bar barian? Set your goal at under 6 min: 

- 5 muscle ups 
- 45 ring dips 
- 25 pull-ups
- 55 push ups
- 5 muscle ups

-the doll