I absolutely LOVE seeing a new person getting their first muscle up. Great job Leighton!!! 3,2,1,GO!
1) 5X1@80% Snatch from blocks (just above knee) – rest as needed
2) 5X1@80% Clean from blocks (just above knee) + Jerk – rest as needed
3X5 UB Snatches (full squat – from the floor) @ 65% (of max Snatch) – rest 90 sec.
4X3@80% (of 3rm) Front Squats – rest 2:00
3 rounds for time of:
9x Power Cleans 185/125#
21x Ring Dips (off the Hi-Rings if you have at least 5x UB MUp)