Monday –
A. 10 min Alt EMOM
A1.
3 position Power Clean x2 sets;
high hang, below knee, floor +
high hang, below knee, floor
working up to a moderate set.
A2. Muscle Up Transitional Work
x5; for skill based work.
B. EMOM 18
1. KB Swings x12-15 @tough/unbroken weight
2. Ring Dips or Push Ups; 12-15
3. CtB Pull Ups; 12-15
Consistent Number across all sets