08.21.2017
Warm-up:
Row 400m, then (3 rounds)
5 low rings pull up (false grip, sitting position) or ring rows
5 fast transitions on low rings (hips to ring, throw head forward and catch in a dip position)
5 (ring or Bar) kip swing (hips to bar/ring)
5 perfect burpees
Mobility:
- Superfront rack or Ant. Comp. smash
- “W” on the ground 2×12
Strength:
EMOM 6 min
1 power clean + 2 push jerk (building)
Rest 1:00
EMOM 6 min
1 Squat clean + 2 splits jerks (building)
Conditioning:
RX [AMRAP 4min]
6 strict ring dips
6 burpees
6 thursters @115/75
Rest 1:00
Repeat 3x
RX+
AMRAP 4min
2 Muscle up (ring or bar)
4 burpees
6 thrusters @115/75
Rest 1:00
Repeat 3x