Dynamic Warm Up:
Set 1
50 Banded Face pulls
30 Jumping Jacks
50 Banded Pull Aparts
30 Skier Jacks
50 Banded Good Mornings
Set 2
10 Ring Rows (false grip)
10 Clean Grip Deadlifts @45/35
10 Bent Over Rows
Set 3
10 Jumping Pull-ups
5 Clean Pulls @45/35
5 Partial Front Squats
5 Strict Press
Set 4
5 Pull-ups
10 Power Cleans @45/35
10 Push Press
Set 5
5 Pull-ups
10 Clean & Jerk
Skill Work:
EMOM 6
1 Hang Squat Clean
WOD:
8 Rounds For Reps
20 Seconds Muscle-ups
Rest 10 Seconds
20 Seconds Clean & Jerks @135/95
Rest 10 Seconds
Time: 8 Minutes
Loading: 3/5
Skill: 5/5
Volume: 2/5
Intermediate:
8 Rounds For Reps
20 Seconds Muscle-up Transitions
Rest 10 Seconds
20 Seconds Clean & Jerks @95/65
Rest 10 Seconds
Beginner:
8 Rounds For Reps
20 Seconds Muscle-up Transitions
Rest 10 Seconds
20 Seconds Clean & Jerks @75/55
Rest 10 Seconds
Limited Equipment:
8 Rounds For Reps
20 Seconds DB Burpee + Power Clean
Rest 10 Seconds
20 Seconds DB Push Jerk
Rest 10 Seconds
Movement scaling options:
Muscle-ups: Chest-to-Bar Pull-ups, Chin-over-Bar Pull-ups, Jumping Chest-to- bar Pull-ups, Ring Rows
Clean & Jerk: Load, Power Clean, KB/DB Swings
Cool down:
3 sets
20 Banded Pull Aparts
30 Seconds Wrist Extension Stretch / Arm