WARM UP:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 Clean Extensions
10 High Pulls
10 Front Squat
Then:
Shoulder Mobility
LIFT:
EMOM 10
MIN. 0-3: 2 Power Cleans + 1 Squat Clean
MIN. 3-6: 1 Power Clean + 1 Squat Clean
MIN. 6-10: 1 Squat Clean
*Up the weight as you go. Your Choice.
SKILL:
7 Min. Of Ring Muscle Up Work
WOD:
“RAWANDA”
9-7-5
Ring Muscle Ups
Squat Clean (185/125) (165/115) (155/105) (135/95)
*If you got bar MU but not ring. Go for it!
**If newer to MU’s lower reps to 3-5 a round.
***Sub. MU for Burpee Pull Ups.
****15 Min. Cap.
POST WOD:
Shoulder Mobility
Recent Posts
