Focussing on improving overhead positioning and kipping efficiency
18.3 is a lot of double unders followed by some quite technical movements. Overhead squats, dumbbell snatches and muscle ups are tricky enough when you’ve not just done 100’s of double unders.
Mobilising your upper back and shoulders before this workout will help you to stabilise the weight over head, and releasing your lats will help you kip effectively for the muscle ups.
2 rounds for time of:
20 overhead squats
12 ring muscle-ups
20 dumbbell snatches
12 bar muscle-ups
Time cap: 14 minutes
We’ve squeezed 7 great exercises to focus upper back and shoulder mobility into under 5 minutes in our latest mobility guide video. If you’re hitting 18.3 it’s definitely worth checking out.
Grab yourself the following equipment:
- Kettlebell (any weight)
- Bench (with a soft edge)
- Your favourite foam roller
- Light training Barbell / PVC pipe / Broomstick
Now check out our 5 minute video full of useful mobility tips:
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