Strength
Every minute on the minute for 6:00:
- 1 Strict Muscle Up
or - 1-2 Strict Muscle Up Negative
or - 2-3 Strict Pull Ups + 2-3 Strict Dips
Notes
We are continuing to build on the muscle up skills and strength we developed last month. Every minute for 6-minutes, you will perform either a strict muscle up, a negative, or a combination of strict pull ups and dips.
If you are performing strict pull ups and dips, remember that you can always substitute any pulling or pressing variation appropriate for you. For the pull ups, consider ring rows or banded pull ups. For the dips, consider banded dips, ring push ups, or regular push ups.
Conditioning
Every 7:00 for 3 rounds:
- 800m Run
- 20 Alternating Dumbbell Hang Clean and Jerks
Notes
We have a couplet of running and dumbbell hang clean and jerks. Your score is the sum total time from all 3 rounds.
The runs should take no longer than 4:30. Adjust the distance accordingly.
Choose a dumbbell weight that allows you to maintain unbroken sets of 20 reps. Considering you’ll get some rest after the dumbbell, choose a moderate weight.