RX
1. Warm-Up
Row 200m FAST
then
3 Rounds
10 Empty Bar Thrusters
10 Box Jumps
2. 5×3 Pause Power Position Clean
Use 70% of your 1RM you found 2 weeks ago, if all goes well increase weight.
3. 5 Rounds
3 Muscle Up +1′s
3 Power Cleans 205/125lbs
6 Box Jump Overs 30/24″
The scale will be RING DIPS for the muscle-ups. Ring Dip work is just as important as pull-up work for achieving muscle-ups. Your coach will give you an appropriate scale.
SCALED
1. Warm-Up
Row 200m FAST
then
3 Rounds
10 Empty Bar Thrusters
10 Box Jumps
2. Skill: Pause Power Position Clean
3. 5 Rounds
12 Ring Dips (band okay) or Bench Dips
3 DB Power Cleans
6 Box Jump Overs
COMPETITION
1. Warm-Up
Choose a set of CTB you can hit unbroken comfortably for all five sets:
5 Slow Rounds
10 Barbell Good-mornings (Lightweight)
10 Back-rack Walking Lunges
Set of CTB