Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
3 x Muscle-up Transitions (Low Rings)
7 x Power Cleans
7 x Thrusters
III. Mobility
Impact/Focus: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.
Power Clean 3-3-3-3-3 (Touch & Go)
Notes: Today’s focus will be a technique refresher about proper barbell cycling.
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“Eradicate”
Complete 5 rounds for time of
5 x Muscle-ups (Ring)
7 x Sumo-Deadlift High Pull (95/65)
12 x Thrusters (95/65)
Notes: Today’s scaling will be a 1:1 ratio of pull-ups and ring dips per muscle-up.
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Power Clean: 225#.
“Eradicate”: 20:45 Rx.
“Power Clean 3s”: 145 # x 3 (150# x 2)
“Eradicate” : 18:06 PU/Ring Dips & 75#
Power Cleans: 110×3
Eradicate: 23:59 (pull-ups and ring dips)
Power Cleans: 145×3
Eradicate: 20:48 and first time ever doing unassisted ring dips in a wod