EMOM 20 mins, alternating between:
Odd: 2 Ring Muscle-ups + 4 Handstand Push-ups + 8 Kettlebell Swings, 70/53
Even: 5 Clean & Jerks, 135/95 lbs
This is our benchmark blend workout for the week and it’s going to be a fun challenge! Odd minutes, you will do one round of “Nate”. During all the even minute’s you will do 5 Clean & Jerks at a moderate to light load. This is going to pose as a challenge, not only with the length (20 minutes) but also the complexity of the movements. What is going to be important for this workout is modifying movements accordingly. If you cannot complete the movements as prescribed, modify to variations that allow you to finish inside the minute with enough time to transition into the next minute and then sustain that across 20 minutes. Those who can do movements as prescribed but are concerned with the overall volume should consider lowering the reps to a rep scheme that is appropriate. For the clean & jerks, reduce the load versus reducing the reps.
3 rounds for quality of:
8 WY Shoulder Accessories, pick load