LUNDI 03/02/2020
WARM-UP
2 ROUNDS
10 Alt. Shoulder Taps in High Plank 10 Alt. Groiners
10 Scap Pull-Ups
Into..
3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up 5 Kip Swings
Into..
2 ROUNDS w/ empty bar 8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
SKILL
ON A 10:00 RUNNING CLOCK
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up
WORKOUT
« UPPERCUT »
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
No other rep or weight changes in workout.