Skill Work:
On a 10:00 clock:
Low-ring muscle-up practice
WOD:
AMRAP 12:
12 hang power cleans (95/135 lb)
3 ring muscle-ups
Intermediate:
AMRAP 12:
12 hang power cleans (75/115 lb)
1 ring muscle-up
Beginner:
AMRAP 12:
9 hang power cleans (35/45 lb)
6 ring rows
6 hand-elevated push-ups
Home Workout:
AMRAP 12:
12 dumbbell hang power cleans (35/50 lb)
3 burpee + wall walks
– Use two dumbbells.
Masters 55+ option:
AMRAP 12:
12 hang power cleans (65/95 lb)
6 chest-to-bar pull-ups
– If able to perform ring muscle-ups, perform 1-3 reps each round.
Movement scaling options:
Hang power cleans: Load, reps, dumbbell hang power cleans, Russian kettlebell swings
Ring muscle ups: Reps, pull-ups + dips, ring rows + hand-elevated push-ups
Cool down:
1 set:
:30 banded shoulder stretch/arm
:30 couch stretch/leg