Warm Up 13 (No Measure)
200 Single Skips
20 KB Swings
20 PVC Pass Throughs
10 Push Ups
10 Pull ups
+
2 RNFT:
30 Sec Couch Stretch
30 Sec Pigeon Pose
Back Squat (3-3-3-3-3)
Ascending. Not max. NO FAILED REPS!
Metcon (Time)
15-9-6 for time:
Clean and Jerk @ 155/105
Muscle Ups
*15 Min Time Cap**
-This workout is about grip endurance. Use this workout as an opportunity to train barbell cycling or muscle up endurance. If focus is on muscle ups perform clean and jerks as singles. If practice is on barbell cycling then put bigger rest between barbell sets to go bigger. Perfom ring or bar muscle ups as per your preference and what’s the best training benefit for you.
Scale 1:
@115/80
@ C2B/Ring Dip or
9-5-3 MU
Scale 2:
@ 75/55
@ Ring Rows/Push Ups