12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative (https://youtu.be/-LcZZGAMv_c )
3) Transition Rock
-Elevated https://youtu.be/wqoiM6E-wyA (most difficult)
-Supine https://youtu.be/9YI7hWo2ywM (medium difficulty)
– Incline https://youtu.be/xNtmL6pZSIc (least difficult)
Athletes who can perform kipping muscle-ups but not strict muscle-ups should perform negatives today, to work on building strength for strict muscle-ups.
3 Rounds For Time:
15 Box Jump Overs, 30″/24″
15/12 Calorie Row
Box Jump Over: Height should require a meaningful effort, but not be a road block for intensity. Scale accordingly. Athletes who cannot safely perform box jump overs should perform step-up and overs.
1) EMOM 16, alternating:
a) 100′ Single Arm Overhead Carry, left arm
b) 100′ Single Arm Overhead Carry, right arm
The goal is for the athlete to use a weight which is challenging, but manageable for the full 15 minute EMOM. Athlete should focus on keeping the shoulders packed, and feeling the weight “sit” in the lat. If necessary athletes may go up or down in weight during the EMOM in order to maintain mechanics.
2) Push Press + Power Jerk + Split Jerk
Athlete should perform each set with 5-10lbs more than their heaviest weight three weeks ago. If athlete was not present for that workout, they should perform that here instead.
3+1+1 = three push press, one power jerk, one split jerk.
On all three movements, pause and hold briefly at lockout, reset fully at bottom (do not touch-and-go the dip.)