Ring Series1 Strict Muscle Up (use spotter if necessary)3 Ring Dips (2/2/2/2 tempo)1 Front Roll (or attempt) 1 Slow Negative MU1 Front Lever tuck (5sec)3 Strict L-sit chest to ring pull-ups
6min EMOM1 High Hang Clean (focus on speed & perfect receiving position)
6min EMOM 1 Muscle SNATCH (work to technical max)
E3M6M3 x 2-sec pause jerk drives (100-105%)
evens: 3 Push Press or 3 Deficit HSPU odds: 8 ring rows
On a 14min clock4min Row (cals)1min rest 3min Pull-ups1min Rest 2min Power Cleans 135/951min Rest1min STOH 135/95
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