February 1, 2012
Accumulate 2 mins (III-2 min, II- 1:30 min, I-1 min) of ‘hang time,’ then immediately:
6 Rounds For Time
5 KB Shoulder To Overhead (Left Arm) (55/35, 35/20, 20/12.5)
5 KB Shoulder To Overhead (Right Arm)
10 Box jumps
20 Double-Unders
OLYWOD
Work on Muscle Up Progressions
Hang Power Snatch 5 x 5 x 5 x 3 x 3
1 min max sit ups
New York Sports Club, 1927, with four sets of rings hanging in the far background. Several kettlebells are in the foreground.
Greg Glassman, “The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.”