1. 3 muscle clean + 2 press + 1 front squat - x 5
2. tall clean - 5x3
- start in a tall position, standing up straight with bar in your hip
- do not bend down at all, just aggressively pull yourself under the bar
- this is a self limiting exercise that denies you the ability to go very heavy
- we are focusing on speed and technique only
- be sure to watch the clean tutorial to understand this lift
3. 3 muscle-ups + 3 dips + 10 second L-sit + 10 second back lever + 10 second German hang - x 5
- if you can not perform the ring strength series, simply separate the movements and perform individually
4. Tabata 2 kb swings
-swing a pair of bells for 20 seconds with 10 seconds rest for 8 rounds (4 minutes)
2. tall clean - 5x3
- start in a tall position, standing up straight with bar in your hip
- do not bend down at all, just aggressively pull yourself under the bar
- this is a self limiting exercise that denies you the ability to go very heavy
- we are focusing on speed and technique only
- be sure to watch the clean tutorial to understand this lift
3. 3 muscle-ups + 3 dips + 10 second L-sit + 10 second back lever + 10 second German hang - x 5
- if you can not perform the ring strength series, simply separate the movements and perform individually
4. Tabata 2 kb swings
-swing a pair of bells for 20 seconds with 10 seconds rest for 8 rounds (4 minutes)