Ring Series 1 Strict Muscle Up (use spotter if necessary) 3 Ring Dips (2/2/2/2 tempo) 1 Front Roll (or attempt) 1 Slow Negative MU 1 Front Lever tuck (5sec) 3 Strict L-sit chest to ring pull-ups
6min EMOM 1 High Hang Clean (focus on speed & perfect receiving position)
6min EMOM 1 Muscle SNATCH (work to technical max)
E3M6M 3 x 2-sec pause jerk drives (100-105%)
MetCon
10min. EMOM
evens: 3 Push Press or 3 Deficit HSPU odds: 8 ring rows
On a 14min clock 4min Row (cals) 1min rest 3min Pull-ups 1min Rest 2min Power Cleans 135/95 1min Rest 1min STOH 135/95
