E2M – 6
2 Muscle Ups & 2-3 Hang Power Cleans (RX)
Dip variation & 2-3 C2B Pull Ups + 2-3 Hang Power Cleans (Intermediate)
Dip variation & 2-3 Pull Ups / Ring Rows + 3 Hang Power Cleans
Part A will be a bit of skill work and prep for part B. This will allow you to warm the movements up and build some weight on your cleans. Pick the best option that suits your abilities before the start. Coaches will help with variations and modifications as needed.
5 Ring Muscle Ups
10 Hang Power Cleans 110/155#
5 Ring Dips @ 5 Pull Ups
10 Hang Power Cleans 85/115#
5 Box / Bench Dips & 5 Ring Rows
10 Hang Power Cleans 55/75#
Part B. will be a challenge for you to put that skill work to the test in a Metcon. Stick with the methods you went with in part A. and keep in mind that the weights can be adjusted prior to starting the workout if needed. Your gymnastics movements should be done in maximum two sets and your cleans in no more than three sets. Goal time for the workout should be less than 18 minutes.