Monday, April 17th


Dmitry Klokov Just PR’d His One-Arm Snatch -BarBend

Performance is in red, Competition is in blue, Links are in green

A) 5 sets of:
Power Clean x 4 reps
rest 60 seconds
8-10 Kips on the rings mixing in toes to rings and pull-ups
rest 60 seconds
10 HARD pulls on the rower
rest 2 minutes

B) Every 4 minutes, for 12 minutes (3 sets):
6-10 Shoulder Taps
12 Stationary Dips
12 Power Cleans 115/75

Scale the work so you get at least 30 seconds of rest. Scale the shoulder taps with a handstand hold x 45 seconds OR 20 shoulder taps from a pushup position.

A) 3 rounds of:
Every 90 seconds, for 9 minutes (3 sets each):
Station 1: Power Clean
Station 2: 1 Skin The Cat + 1 Toes To Rings  + 1-3 Muscle Ups

For the power clean, Set 1 is 5 reps at 70%, Set 2 is 3 reps at 80% and Set 3 is 2 reps at 90%. Repeat this for 3 rounds (a total of 27 minutes).
Use a spotter so you get at least one muscle up. If your not comfortable on the rings then do 8 kips mixing in toes to rings or knees to chest.

B) Every 4 minutes, for 12 minutes (3 sets):
6-10 Shoulder Taps
4-8 Bar Muscle Ups
8 Dumbbell Power Cleans 50/35

Scale the work so you get at least 30 seconds of rest. Scale the shoulder taps with a handstand hold x 45 seconds OR 20 shoulder taps from a pushup position. If you can handstand walk go for 15 meters.

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