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Tuesday 021120

10
Feb

Tuesday 021120

Skills:

Ring Muscle Up…

3×8 False Grip Ring Row

10 Single Reps of Kip Swing to Parallel (swinging multiple times can pull your hands from the false grip. In this drill try to establish your false grip on the high rings, go from hollow to super to kip to parallel. Three positions, down and reset)

3×5 MU Transition from the ground. Here you should pull though from extended arms to the low dip position.

5 Single Reps of Box Jump Muscle Up

WOD:

In 12 Minutes…

20 Ring Muscle Ups

then

2 Rounds of

7 Power Cleans 135/95

7 Lateral Burpees Over Bar

then

2 Rounds of

5 Power Cleans 155/105

7 Lateral Burpees Over Bar

then

AMRAP in the remaining time of…

3 Power Cleans 185/125

7 Lateral Burpees Over Bar

*Ring Muscle Up Scale: 40 Pull Ups and 40 Push Ups

Score is total number of reps at the end of 12 minutes.

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