3/5 kipping chest to bar pull ups (no butterfly)
5 ring dips
5 squat cleans – building each set
Strength & Skill
Set Up for WOD
LuRong #5: BoomSauce
15 min AMRAP increasing each movement by 1 rep each round
1 squat clean
1 jumping pull up (Lvl1), Pull up (Lvl 2), Muscle up (Lvl 3)
2 squat cleans
2 jumping pull up (Lvl1), Pull up (Lvl 2), Muscle up (Lvl 3)
3 squat cleans
3 jumping pull up (Lvl1), Pull up (Lvl 2), Muscle up (Lvl 3)
… and so on.
Squat Clean: In this movement, the barbell goes from ground to the front rack position passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean, a power-clean-front-squat, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with the hip crease below the top of the knees. The athlete must stand with the knees and hips fully extended, underneath the shoulders with the bar in the front rack position with the elbow in front.
Level 1: 35/55
Level 2: 85/135
Level 3: 135/185
Level 1 Jumping Pull Ups: This movement start with the athlete standing directly under the pull up bar. From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches. Use boxes or bumper plates to set the proper height. The movement starts with the athlete elbows full extended and the rep is complete when the chin finishes over the top of the bar. The athlete jumps and pulls to go from arms being extended below the bar to the chin clearing the bar.
Level 2 Pull Ups: This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted.
Level 3 Muscle Ups: In the muscle-up you must pass from a hang below the rings to support above them. The arms must come to a full lock out (with or without a “false grip”) with the feet off the ground. The elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is ok, swings or rolls to support are not permitted. If consecu- tive kipping muscle-ups are performed, a change of direction below the rings is required. In a kipping muscle up the feet may not reach a point higher than the bottom of the rings.