Skill Work

Pre-workout

On a 10:00 clock:
Low-ring muscle-up practice

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AMRAP

– RX –
AMRAP 12 with a partner:
16 hang power cleans (95/135 lb)
4 ring muscle-ups

– INTERMEDIATE –
AMRAP 12 with a partner:
16 hang power cleans (75/115 lb)
2 ring muscle-up

– BEGINNER –
AMRAP 12 with a partner:
16 hang power cleans (35/45 lb)
12 ring rows
12 hand-elevated push-ups

– MASTERS 55+ –
AMRAP 12 with a partner:
12 hang power cleans (65/95 lb)
6 chest-to-bar pull-ups
– If able to perform ring muscle-ups, perform 1-3 reps each round.

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