KING KONG
3 rounds for time:
1 deadlift 455/ 340
2 ring muscle ups
3 cleans 245/185
4 hansdtand push ups
Scale according to your 1RM. Example, if a male athlete has a 455 1RM deadlift, scale to about 80%. Same for the cleans. The ring muscle ups can be scaled in many ways. Chest to ring pull ups and then ring dips or jumping muscle ups. For the handstand push ups, pick a scale that is challenging, handstand with feet on the box or pike push ups for example. We’ll go over the scale options in more details tomorrow. Think of this workout more like a test than conditioning. Don’t look at the numbers and movements and be intimidated, the point here is to perform a heavy deadlift, heavy cleans and high level gymnastic movements combined.
