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Lifting: Hang Squat Cleans and Muscle-ups

Lifting: Hang Squat Cleans and Muscle-ups

Hang Squat Clean 3-3-3, using heaviest weight per set Muscle-up 2-2-2, using heaviest weight per set

* Alternate movements. Choose Ring or Bar as warmup for WOD. Scale 2 MU to 4 Supine Ring Rows. Use mats for cleans.

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FT: Air Squats and Muscle-ups

FT: Air Squats, Muscle-ups, Air Squats, and 7 more

For time: 50 Air Squats 10 Muscle-ups 40 Air Squats 8 Muscle-ups 30 Air Squats 6 Muscle-ups 20 Air Squats 4 Muscle-ups 10 Air Squats 2 Muscle-ups

* Choose Bar MU or Ring MU version. Scale MU to Strict Pull-ups.

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FT: Air Squats and Bar Muscle-ups

FT: Air Squats and Bar Muscle-ups

For time: 50 Air Squats 12 Bar Muscle-ups 40 Air Squats 10 Bar Muscle-ups 30 Air Squats 8 Bar Muscle-ups 20 Air Squats 6 Bar Muscle-ups 10 Air Squats 4 Bar Muscle-ups

* Choose Ring or Bar MU version. Scale MU to strict pull-ups (10-8-6-4-2)

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Nothing assigned for August 17, 2017

Nothing assigned for August 17, 2017


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