20 SDHP
10 Pullups
10 Ring Dips
5 Clean and Jerks
(May do 5 Muscle Ups in place of the Pullups and Ring Dips)
The Muscle Up!
From a hanging position and a false grip, pull yourself as high as you can keeping the rings as close to the chest as posible.
Throw yourself forward over the rings into a deep dip position.
Push upward (Dip) until your arms are locked and fully extended and repeat.
2 comments:
Paul - 14:46
4 Rounds
20 SDHP (45 lbs.)
5 Muscle Ups
5 Clean and Jerks (135 lbs.)
Nice workout,just had a very big ice cream!!
and a large Grapefruit.
Time-15:21
(30-35 lbs) ?? Bell
(55 lbs)- clean and jerks
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