Strength
Power Clean – 1 EMOM For 10 Minutes
—Start @ 80% & work up to a heavy single
Conditioning
For Time
15 Power Clean 185/115#
8 Ring Muscle-Ups
12 Power Clean
8 Ring Muscle-Ups
9 Power Clean
8 Ring Muscle-Ups
Extra Conditioning
Air Dyne: 3×1 min sprints (Rest 2 minutes between)
WOD Notes: PC weight is 65% of 1RM. If you can do MU, but 8 is too many to the point where you lose intensity of the WOD (shouldn’t take more than 90 sec), scale them to 4-5 each round. You may also do 12 C2B/chin over PU & 12 Dips or Push-Ups each round.
Announcement: Rage will be hosting a Gymnastics Seminar Sunday 3/22. It will be $20/person and will be run by Kaitlin Hardy (Outlaw Connectivity). Spots are limited, so please let me know if you are interested!
