EMOM fifteen minutes:
1 Strict Muscle Up
Today’s intent is a strict gymnastics pull in a strength setting; modify the movement if necessary to achieve this stimulus.
For time (w/ a partner):
Ten rounds for time*:
9 Deadlifts (185/133)
6 Hang Power Cleans (185/133)
3 Shoulder to Overhead (185/133)
*thirty rope climbs must be completed throughout the workout
The format of the workout is as follows: athlete one completes one round of DT while athlete two is completing as many rope climbs as possible. Once athlete one finishes a round they’ll switch places. If the ten rounds or thirty climbs is completed before the other required amount of work athletes may then work together to achieve the rest of the volume.
Anterior Shoulder Smashing
Very different than yesterday’s pec minor smashing; athletes will use a barbell of this component.