Strength:
Every 2:00 x 5 Sets
3 Hang Squat Cleans
Starting @ 60% of 1RM squat clean and increasing to a heavy for the day
Modifications:
– For Back Pain: Pull off Blocks / Bumper Plates from the Hang Position
– For Knee Pain: Adjust to Hang Power Cleans
Level 1 / Beginner Athletes: Adjust to 3 Hang Power Cleans + 3 Front Squats
WOD:
“Champagne Problems”
For Reps and Load
10;00 EMOM
minute 1: 5 Front Squats
minute 2: *Ring Muscle-Ups
Front Squat, From the Floor @ 77-82% of the Heavy 3 Rep for the Day
*Ring Muscle-Ups
Level 3: 3-5 Ring Muscle-Ups
Strength Level 3: 7/5 Strict Pull-Ups + 7/5 Strict Ring Dips
Score = Comment Loads + Reps, with special notes about Ring Muscle-Up Mods
—
Level 2:
3 Low Ring Banded Muscle-Ups
–
Level 1:
10;00 EMOM
minute 1: 10 Goblet Squats
minute 2: 7 Ring Rows + 7 Push-Ups
Choice on Loads
–
Masters 55+:
7/5 Strict Pull-Ups + 7/5 Strict Ring Dips
–
Competitor:
5-7 Ring Muscle-Ups
–
Travel / Hotel:
10;00 EMOM
minute 1: 10 Goblet Squats
minute 2: 7/5 Strict Pull-Ups + 7/5 Strict Dips