METCON A) Snatch B) Clean C) Deadlift Beginning with 75# for men and 35# for women, Complete 1 Snatch EMOM, adding 10# each minute until you cannot complete the rep, then move on to 1 Clean in the same fashion until failure and finally 1 Deadlift until failure. Record the heaviest Snatch, Clean and Deadlift...Read More
METCON 10 min EMOM, alternating: a) :30 sec Pull-ups (strict) b) :30 sec Ring Dips (strict) Score= a) Total reps for pull-ups b) Total reps for dips Rest 13 min AMRAP 5 Bar muscle-ups 10 Burpee over bar 15 Thrusters (115/75#)Read More
Practice the following progressions for transition in the ring muscle-up: Transition Progression 1 Transition Progression 2 Transition Progression 3 Once you have nearly mastered the transition drills begin your progression to the full muscle-up in the following fashion: Muscle-up w/o False-grip Progression 1 Muscle-up w/o False-grip Progression 2 Muscle-up w/o False-grip Progression 3 Muscle-up w/o...Read More
