• 8 Sets: 1 Baby Muscle Ups ( Slow speed, work on technique)
• 5 Sets: 3 False Grip Pull Ups (Fast, palms facing away from you)
• 5 Sets: 5 Ring Dips (Explosive push after the pause)
• 8 Sets: 1 Baby Muscle Ups at a fast speed
-Put the least amount of weight through your legs as possible
If you have a MU- Wtd dips 5-4-3-2-1.
AMRAP 20 minutes:
1 Clean and Jerk 135/9, 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)
2 Clean and Jerks, 1 round of Cindy
3 Clean and Jerks, 1 round of Cindy
4 Clean and Jerks, 1 round of CIndy
5 clean and jerks, 1 rounds of Cindy
6 Clean and Jerks, 1 round of Cindy
7 Clean and Jerks, 1 round of Cindy
Keep adding 1 single clean and jerk each round until the 20 minutes is up. Post number of Clean and Jerks completed.
