Buy In:

1RM Clean

WOD:

AMRAP 12 Min

2 Muscle Ups

4 Handstand Push Ups

8 Pistol Squats (4 each leg)

Cash-Out:

3 Sets

Max Ring Dips

 

For today’s buy in we are going to perform a 1 Rep Max Clean. After a warm-up, and skill work on the clean, you will attempt the clean starting at low weight and perfecting your technique and increasing the weight thereafter.  Your goal should be to be near your max by your 4-5 set.

The workout consists of a 12 minute workout that is scored by counting as many rounds as possible of the triplet of muscle ups, handstand pushups and pistol squats.  For most people these are 3 highly skilled movements which will require scaling.  Not a problem, the same stimulus can still be achieved with the scales provided.  The scale for the muscle up will be to perform this movement on your knees with a leg assisted muscle up.  The scale for the handstand pushup will be with extra abmats or from a piked position.  The scale for the pistol squat will be with assistance of the wall or a ring.

The cash out will consist of 3 sets of max ring dips.  Take as much rest as needed between sets.

Results