WOD:

1) Clean High-Pull + High-Hang Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) High-Hang Power Clean + Front Squat + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Clean Pull + High-Hang Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 3 rounds AQAP:

400m Run

21 Knees-to-armpits

12 Alternating Dumbbell Squat Snatch 50/35

Dumbbell Snatch are 6/side.

Extra Work:

5) Single Arm Dumbbell Overhead Lunge: 3 sets of 50ft/side

Rest 60 seconds between sides.

6) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE