| Lift 12:00 EMOM A: 3 clean pulls–3 sec lower on the way down. start at around 60% and build as high as 90% of your clean B: strict ring muscle up work Level 1: 3-5 low RMU transitions, :05 pause Level 2: 1-3 spotted strict ring to chest pullups+:05 hold at top Level 3: 1-3 strict ring muscle ups |
| Workout For time 100 DU 15 above knee hang power cleans 95/65 500/450m row 15 below knee hang power cleans 95/65 24/18 cal bike 15 power clean 95/65 |
| Mobility :30 sciatic nerve floss/side :30 chinup grip lat stretch/side 10 90 90 switches x 3 |
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