08.01.2018
Warm up:
(3 rounds)
Row 200m (arms only, Utilizing hip bend, but no knee bend)
30 sec ring or bar hang
5 slow ‘’perfect’’ push up
10 DB power clean
10 DB front squats
Skill:
(20:00) Muscle up
4-5 rounds :
5 kip on rings (tight position, high hips to the rings)
5 low rings banded turnover or jumping transition on high rings (no dips)
5 strict ring dips
20sec top of dip hold
OR
4 sets, max reps:
Muscle up / strict muscle up / or weighted kipping muscle up *
Rest as needed
*this is only chosen if muscle ups are already a strong skill for you. If its challenging, choose the first option and refine your progressions.
Conditioning:
For Time, 15:00 cap
3-6-9-12-9-6-3
Power clean @ 155/105
Burpees over bar
200m row between each round
Recovery:
- Banded bully; 2:00/
- Ball tack & floss; 2:00/