Mobilize, then:
A.
Strict Ring Muscle-Up Progressions –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 – False Grip Static Hang x 15 seconds
Interval 3 – Catch Position Hold x 10 seconds
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support + Strict Muscle-Up Negative (slow and controlled) x 2-4 reps
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Interval 1 – Ring-Row + Strict Muscle-Up Negative(slow and controlled) x 2-4 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 75-85%
C.
35-49:
Ten sets for times of:
3 Power Cleans (185/135 lbs)
6 Chest-to-Bar Pull-Ups
9 Wall Ball Shots (30/20 lbs to 9′ target)
Rest 30 seconds
50-54:
Ten sets for times of:
3 Power Cleans (155/115 lbs)
6 Chest-to-Bar Pull-Ups
9 Wall Ball Shots (20/14 lbs to 10/9′ target)
Rest 30 seconds