Today’s work will feature two high skill components, the Jerk and the Muscle Up. In the extended warm up tomorrow beginners will be practicing the false grip in a pausing ring row. If you have demonstrated the strength needed to complete the muscle up, more advanced athletes will work through a MU transition on the rings with a focus on maintaining the false grip. The skill section today will be an EMOM that allows for MU practice with a build on the Jerk. In the metcon, the weight should be something that you can complete the jerks in 2-3 sets. A proper scale for the MU will be burpee pull-ups/C2B. There will be a hard cap of 15 minutes on the metcon today.

EXTENDED WARM-UP FOR QUALITY

3 SETS

5 Pausing False Grip Ring Row
or
5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets-

SKILL

EMOM x 10 MINUTES

MIN 1 – 2 Muscle-Ups or MU Attempts
MIN 2 – 3 Jerks*

*Building Each Set toward a Moderate-Heavy Set of 3

WORKOUT

3 ROUNDS FOR TIME

25 Jerks (115/75)|(95/65) 5 Muscle-Ups 25/20 Cal Bike

-15:00 Hard Cap-