Strength
Clean
20:00 to work on technique or establish a heavy singleWOD
3 Rounds of:5 Power Cleans
10 Front Squats
400m Run

So? What did you guys think of the muscle-up clinic? We spent two hours showing you progressions and drills to work on. How many of you will be working these regularly? How many of you will be practicing hanging with a false grip? How many of you are going to work shoulder mobility like it's going out of style until you can properly kip? I'd call that a success.

In case you missed it, make sure you read yesterday's post called "Be Nice to You." It's a good one.