Today we’ll take the jerk from the rack. You may either split, power, push, or squat jerk depending on your personal preference. No matter what you choose, make sure you have a solid rack position to launch that bar off your shoulders and make sure your torso is vertical. Lock the elbows out as soon as possible, driving yourself under the bar.

To scale for bar muscle ups, do pull ups and push ups. You may do unassisted kipping pull ups, or strict banded pull ups. Since the bar dip puts your hands in a different position than a ring dip, do 2x or 3x regular push ups as a dip progression. The box jumps should be high for you.
Cash out is Tabata sit ups, but we will count total repetitions – who will get over 100 reps??

Strength

Take 20 Minutes to Find a 1RM jerk

Conditioning

12-9-6:
Bar muscle ups
Box jumps, 30/24″

Cash Out

Tabata Sit-ups