3 Rounds for time of:
5 Ring Muscle-ups
5 Clean & Jerks, 205/145
3 Rounds for time of:
5 Ring Muscle-ups
5 Clean & Jerks, 185/135
3 Rounds for time of:
5 Ring Muscle-ups
5 Clean & Jerks, 155/105
*Rest 5 minutes between workouts
Or, here is a dumbbell version…
3 Rounds for time of:
5 Ring Muscle-ups
12 DB Clean & Jerks, 50's/35's
3 Rounds for time of:
5 Ring Muscle-ups
10 DB Clean & Jerks, 50's/35's
3 Rounds for time of:
5 Ring Muscle-ups
8 DB Clean & Jerks, 50's/35's
*Rest 5 minutes between workouts
*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!
Recommended Gear...Rogue Ohio Barbell - Men
Rogue Bella Barbell - Women
Rogue HG 2.0 Bumper Plates
Rogue Dumbbells
Rogue Gymnastics Wood Rings