Mobilize, then:
Two sets of:
Plank with Forward Reach x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Prone Plank Hold x 30 seconds
Ring-Rows x 10 reps (slow and controlled)
Gymnastic Skills & Drills
Every 60 seconds, for 5 minutes, complete:
Ring Support Hold x 5 seconds + Ring Dip Negative + Strict Negative Muscle-Up Transition
(please use your feet to support you with this drill)
and then …
Every 45 seconds, for 3 minutes (4 sets):
Strict Muscle-Ups x 1-4 reps
If you don’t have Strict Muscle-Ups, then subsitute with Strict Ring Pull-Ups
and finish with …
Three sets of:
Strict Handstand Push-Up Negatives x 5 reps
(lower yourself as slowly as possible)
Rest as needed
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean + Jerk
(hold for 2 seconds in the receiving position of the power clean)
*Set 1 = 2 reps @ 60% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 78-80% of 1-RM Clean & Jerk
C.
Amrap in 5 minutes:
1 Hang Squat Clean
2 Toes-to-Bar
2 Hang Squat Clean
4 Toes-to-Bar
3 Hang Squat Cleans
6 Toes-to-Bar
4 Hang Squat Cleans
8 Toes-to-Bar
etc.