muscle-up

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.

News !