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Monday 03.12.2018

POSTED ON March 11, 2018

Monday | 03.12.2018

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Warm Up:
 
:15 ring support hold
10 ring swings
:30 barbell hold over head
:30 crab extension rock back
5 hang power clean push jerk
 
x3-4 sets
 
Skill:
 
A. Ring Muscle Up
 
RX: EMOM 6min 1-3 ring muscle ups
Intermediate: Feet eleveated strict ring muscle ups 4 sets
3-6
Beginner: Strict low ring muscle up transition 4 sets of 3-6
 
Partner Metcon:
 
RX
 
“Double Grace with a twist” 
 
60 Clean and Jerks 135/95
 
For Time
*Each time an athlete decides to switch they must
perform 6 lateral bar facing burpees before they start to
work. It also starts with 6 lateral burpees.
Intermediate
 
“Double Grace with a twist”
 
60 Clean and Jerks 115/85
 
For Time
 
*Each time an athlete decides to switch they must
perform 6 lateral bar facing burpees before they start to
work. It also starts with 6 lateral burpees.
 
Beginner
 
“Double Grace with a twist”
 
60 Clean and Jerks 95/75
 
For Time
 
*Each time an athlete decides to switch they must
perform 6 lateral bar facing burpees before they start to
work. It also starts with 6 lateral burpees.
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