Skill Work: Bar Muscle-ups
EMOM 6 Mins 4 kipping bar muscle ups. For those without bar muscle ups, work on your kipping swings into chest to bar pull ups.
Weightlifting: Shoulder Press
EMOM 10 Mins 1 strict press at 90% of 1 RM
WOD: 3 Rounds for Time (Time Cap 16 Minutes)
- 30 Goblet walking lunge steps with 50/35 lb dumbbell
- 10 Power clean 185/135 lb
Today’s WOD couples two weight, heavy load movements. The single dumbbell may feel light at first but the high volume of lunges and combination of power cleans should prove quite difficult.
Hold the dumbbell goblet style and practice keeping your torso upright throughout the entire range of motion. A heavier load than normal on the barbell is okay but keep the weight in the 70% range if you know your 1RM. Single repetitions will probably be preferred by most athletes but these reps should by no means be max effort.