Workout Instructions
Athletes will choose version A or version B at beginning of workout and must adhere to that version for the full 15:00 clock. Scaling is available for all divisions, but scores will be ranked below that of prescribed athletes. Score is total repetitions.
MOVEMENT STANDARDS
Front Squat – Bar must be taken from the ground and racked on the front side of the body. The athlete’s hips must clearly pass below parallel for full depth to be achieved. A squat clean is acceptable for the first repetition.
Ring Muscle Up – Athletes must initiate each repetition from a straight arm hang. The movement is completed when the athlete shows full lockout and control above the rings.
Jumping Ring Muscle Up – Athletes must set the bottom of the ring at collarbone level and initiate each repetition from a straight arm crouch. The movement is completed when the athlete shows full lockout and control above the rings.