Ring Muscle Up practice, work on both strict and kipping variations
Clean Deadlifts 3-3-3-3-3, we are looking to maintain the position we would see if we were doing squat cleans my maintaining hamstring tightness and shoulders over the bar, work up to at least a triple over your 1 rm Squat clean note: straps are extremeley helpul with clean deadlifts and pulls
For time 30 Power cleans 205/145 rx 225/155 rx plus
The “Rx” weight for this workout is on the heavier end. We’re specifically asking for power cleans so we’re looking for a weight that is lower than your max effort squat clean which would normally be considered more difficult. Keep the load in the 60% range but use this opportunity to attempt a heavier weight than you might normally choose if you feel that you are ready.