EMOM for 12 minutes (4 rounds of each) step through the three stations going for full range of motion
- Station 1 – 5-6 x Ring Muscle Up Transitions
- Station 2 – 5-6 x Ring Dips
- Station 3 – 5-6 x Strict Bar Pullups
Then 5 rounds, rest 2 minutes between rounds
- 1 x Hang Power Clean
- 1 x Hang Squat Clean
- 1 x Lift off plus Squat Clean
Then AMRAP in 12 minutes of
- 3 x Hang Squat Clean @ 95lbs
- 30 x Double Unders
- 6 x Hang Squat Clean
- 30 x Double Unders
- 9 x Hang Squat Clean
- etc.
Results: For the cleans 65-95-100-105-110lbs. Metcon, 4 rounds (round of 15) plus 3 reps. For the transitions, had one leg straight and the other bent to push off of. Moved the bent leg farther out to reduce the amount of assistance it could give.