Warmup
RX
EMOM 12:
Odd min | 3 ring muscle-ups
Even min | max shuttle runs– 1 shuttle = 25 ft down + 25 ft back
Level 2
EMOM 12:
Odd min | 1 ring muscle-up
Even min | max shuttle runs– 1 shuttle = 25 ft down + 25 ft back
Level 3
EMOM 12:
Odd min | 3-6 low ring muscle-up transitions/
Even min | max shuttle runs– 1 shuttle = 25 ft down + 25 ft back
STRENGTH
For load:
clean and jerk
3 reps x 4 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 2 sets @ 90%+
Comments