Workout of the Day: 09-16-15 Wednesday

Warm Up

Shoulder opening exercises

Skill

Muscle-up Progressions

-Dips

-Turnover

-Hips to rings

Conditioning

For time: 

12-9-6

Power Cleans (185/125#)

Bar Muscle-ups

*10 minute cap

Scale: 21-15-9

Power Cleans (115/85#)

C2B/Pullups