5 Rounds For Time
6 Hang Squat Cleans @ 135/95
Ice Cream Makers to inverted hang/ Weighted Pull-Ups
For today’s buy in we are going to play around with the prowler. The prowler is a sled that is designed to be loaded with weight and pushed.
For the workout we are going to perform 5 Rounds for time of the triplet Muscle-Ups, Hang Squat Cleans and Burpees. A muscle up is a basic level gymnastic movement where one hangs from under a set of rings and pulls up to over the rings in a support position. Although a very basic gymnastic ring skill, it is one of the tougher movements to master. If you cannot perform a muscle up, our scale will be a version which would allow you to work on the motor skills with a self assist. A hanging squat clean is holding a barbell in front of the body while standing. A quick bend in the knees will create the dip necessary to forcefully jump up with the hips. As the bar is moving close to the body and up, you will pull yourself underneath the bar and land is a full squat with the load resting across your shoulders in the rack position.
For the cash-out we are going to play with a few gymnastic ring movements. The “Ice Cream Maker” is a front lever progression. From here we are going to transition into an inverted hang. In between bouts of this we are going to play with some weighted pull-ups.
Or we are going to try this: