Monday, November 14, 2016

Mark 0 at the bottom of a Front Squat

Mark 0 at the bottom of a Front Squat

Practice either False Grip Ring Rows or Banded Ring Muscle Ups if needed (or do a couple to warm-up), then

Every minute on the minute for 10 minutes do:
 20 seconds of Ring Dips or Ring Muscle Ups for Rx+ (BAMU's are okay)
  40 seconds of Rest

For time:
 10 Hang Power Cleans (pick load)
  40 Sit-ups
   8 Hang Power Cleans
    30 Sit-ups
     6 Hang Power Cleans
      20 Sit-ups
       4 Hang Power Cleans
       10 Sit-ups
        2 Hang Power Cleans

Go as heavy as possible without having to break up any sets (no belts either).

Extra: Bench Press & 1 arm Rows 8-8-8-8-8.