1/16/2020: Thursday Grinder

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

18 DB Hang Power Cleans CFC 1 (50/35) CFC 2 (35/20)

36 Forward Lunges

SCALING REPS, LOADING, VOLUME... We have a lot of volume a head so athletes may need to scale. -For the muscle ups athletes can scale anywhere from 2-5 reps. It should take no more than 2 sets to complete the muscle ups. -The DB clean we can scale back the load to allow for them to be completed in 2-3 sets. For more deconditioned athletes have them scale down to 12-15 reps. -For the lunges athletes can scale down to 24-30 lunges.

MOVEMENT ADJUSTMENTS... Muscle Ups -- Athletes can perform any of the transitions practiced in the teaching section in place of their muscle up. A jumping muscle up or strict pull-up will work today as well. DB Hang Clean -- Athletes can sub for KB swing or DB deadlift. Lunges -- Athletes can sub for step ups or squats.