WOD | 12.12.2017

“King Kong”
3 Rounds For Time of:
1 Deadlift 206/147kg
2 Muscle Ups
3 Squat Cleans 113/70
4 Hand Stand Push Ups

StrengthWOD | 12.12.2017
A> Practice: Toe Nail transition, now the elbow transition should be smooth. Pull deep turn over smooth.
B> 10×1 Toe Nail Negative Muscle Up
*As Slow As Possible
C> 7×1 Max Effort Hollow Body Ring Pull Up (False Grip, ring to sternum or lower is max effort)
D> 7×2 Max Effort Strict Ring Dip

Homework:
A> Practice: Toe Nail Negative Muscle Up,. Goal is control through transition, not falling through.
B> Ring Pull Up 4-3-2-2-2-2 (try with and without false grip. Pull As Low As Possible)
C> Ring Dip: 5-4-3-2-2-2 (To Deepest dip ever)