| Lift 12:00 EMOM Min 1: 3 High hang power cleans (building to a moderate load) Min 2: 2-4 low ring muscle up transitions–pause 5 seconds in top support each rep Immediately after the completion of the EMOM 1×10 high hang power cleans at 50% of what you hit today for form and “ease” |
| Workout 5 RFT 5 deadlifts 225/155 3 Ring muscle ups 150m run rx+ 315/225 |
| Mobility :30 sciatic nerve floss/side :30 chinup grip lat stretch/side 10 90 90 switches x 3 |
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