Barbell Warm Up:
2 sets
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses
Skill Work:
5 sets for load:
4 hang power cleans
WOD:
3 rounds for time:
7 strict muscle-ups
10 hang power cleans (185/125 lb)
Intermediate:
3 rounds for time:
1:00 strict muscle-ups
10 hang power cleans (135/95 lb)
Beginner:
3 rounds for time:
7 strict pull-ups
10 hang power cleans (75/55 lb)
Movement scaling options:
Strict Muscle-Ups: 1:00 to accumulate reps, banded transitions, false-grip pull-ups or ring rows
Hang Power Cleans: Load, DB options
Alternate Workout:
3 rounds for time:
7 seated L-sit muscle-ups
10 DB hang power cleans
Cool down:
3 sets:
10 Cuban presses (PVC)
10 ATY drills (no weight)