Mobilize, then:
Warm-Up Flow
At in creasing intensity, complete as many rounds and reps as possible in 10 minutes of:
6 Alternating Single Arm Devils Press (35-50/20-35lbs)
15 Second Iso Hold on top of the Rings
200 Meter Run
A.
Please warm up your front rack position and complete this drill
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
If mobility prevents you from doing this then please substitute with a Front Squat with a 3 second hold at the bottom
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Power Cleans + 1 Front Squat @ 55-60% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans + 1 Front Squat @ 65-70% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Power Clean + 1 Front Squat @ 75-80% of 1-RM Clean
C.
Complete rounds of 10, 8, 6, 4 and 2 reps for time of:
Ground to Overhead (185/135 lbs)
Ring Muscle-Ups