Power:
Every 1:30 for 10 Rounds Alternate Between:
Odd: 3 Power Cleans (Build Weight)
Even: 20-30 second static support position on rings.
WOD:
3 Rounds
1:00 Row for Cals
:30 Rest
1:00 Max Push Press 75/45
:30 Rest
1:00 Max Toes to Bar
2:00 Rest
We are going to alternate between our power movement for the month, the power clean and work on the support position for ring dips/ muscle ups. The purpose of this is work all the small stabilizing muscles necessary to support yourself on the unstable rings.
The WOD is 3 movements with short rest between movements and a longer rest between the rounds. The objective here is to be powerful meaning you going hard for that entire minute. Focus on a powerful hip drive for the push press so your shoulders do not burn out!