Skill:
muscle-ups
WOD:
12-9-6
clean & jerk (115/75) and pull-ups
2 minute rest, then…
9-6-3
clean & jerk (135/95) and C2B pull-ups
2 minute rest, then…
6-3-1
clean & jerk (155/115) and muscle-ups
It is not required to pass through a squat on the cleans.
Helpful Links:
Valgus hips is the term used when an athlete’s hips (and in-turn knees) turn inward usually in squats, jumping and landing. This article that Kris shared awhile back from Tabata Times talks about increasing ankle mobility (aka dorsiflexion) and hip mobility. Things that can be done at home while relaxing watching TV.
