9 Squat Cleans, 155/105 lbs
18 Chest-to-bar Pull-ups
6 Squat Cleans, 185/125 lbs
15 Ring Muscle-ups
3 Squat Cleans, 225/155 lbs
Goal: Sub 9-minutes
A great workout that gets progressively more difficult as we go along. Ideally we can complete the pull ups in no more than three sets, chest to bar pull-ups in no more than four sets, and ring muscle ups in no more than five sets. The increasing loading on the bar for the squat clean may have you working some touch and go reps but eventually singles with minimal rest between. This will be helpful due to the additional pull on the gymnastics work. You should be increasing in both difficulty and weight that allows you to move mechanically well with if the listed loading or movement seems a bit much.
3 rounds for quality of:
Mixed Grip Carry, pick load, 50 ft
10 L/10 R Paloff Press, pick load
6x [ 1 Box Jump + 1 Depth Jump + 1 Broad Jump ]
Our accessory work today has a mix of midline and plyometric work. You choose to weight for the mixed carry with a focus on midline stability especially with the weight overhead. The Paloff press can be made more difficult by increasing band tension. Work to have solid mechanics when it comes to me position on the depth jump into the broad jump.