WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Shoulder Mobility
SKILL / LIFT:
EMOM 12
ODD: ADV= 2 L Sit Strict Muscle Up’s / INT: 1 Muscle Up + 2 Ring Dips / BEG: 5 Ring Dips
EVEN: 1 Full Clean + 3 Front Squats
*Start at 60% and add 10lbs. each round.
WOD:
“INTERVAL 17.9”
E4MOM… (5 Rounds Max)
Muscle Ups
Power Cleans
50 Double Unders
R1: 4 Muscle Ups + 15 Power Cleans @ (155/105) (135/95) (115/75) (95/65)
R2: 5 Muscle Ups + 13 Power Cleans @ (185/125) (165/115) (155/105) (135/95)
R3: 6 Muscle Ups + 11 Power Cleans @ (205/135) (185/125) (165/115) (155/105)
R4: 7 Muscle Ups + 9 Power Cleans @ (225/155) (205/135) (185/125) (165/115)
R5: 8 Muscle Ups + 7 Power Cleans @ (245/175) (225/155) (205/135) (185/125)
*You may bank time. At any time in which you don’t complete the work required within the minute you are done.
*Sub. 10-11-12-13-14 Ring Push Ups for Muscle Ups Accordingly.
