Mobilize, then:
Get Moving Warm-Up”
Ever 2 minutes, for 6 minutes:
20-30 Double-Unders OR 30 Second Double-Under Practice
10 Knees to Chest (set 1); 10 Knees to Elbows (set 2); 10 Toes-to-Bar (set 3)
Ring Muscle-Up Skill Session
Three sets of:
Catch Position Hold x 15 seconds
Rest 45 seconds
Every minute, on the minute, for 4 minutes:
Jump to Low Catch + 4 Dips
(raise the box up higher if needed or do this on the floor and to rings; if you aren’t able to steady yourself on rings then please substitute with 6 stationary dips)
followed by …
Every 30 seconds, for 3 minutes (3 sets):
Station 1 – Large Ring Swings x 3-4 reps
Station 2 – Peekaboo Swings x 1-2 reps
A.
Three sets of:
2 Hang Muscle Snatch + 2 Overhead Squats 30-40% of 1-RM Snatch
Rest as needed
Followed by…
Three sets of:
3-Position Snatch @ 50-60% of 1-RM
(High Hang Snatch + Hang Snatch + Snatch)
Rest as needed
Followed by…
Every minute on the minute, for 5 minutes, of:
Pause Snatch @ 70-75% of 1-RM
*As you lift the bar, stop at the knee for three full seconds before continuing your lift.
Followed by…
Every minute on the minute, for 3 minutes, of:
Snatch @ 75% of 1-RM
B.
Every 3 minutes, for 18 minutes (6 sets):
15/10 Calorie Assault Bike
Age Division Breakdown:
35-39: 5-6 Ring Muscle-Ups
40-44: 4-5 Ring Muscle-Ups
45-49: 3-4 Ring Muscle-Ups
50-54: 2-3 Ring Muscle-Ups
55+: 1-2 Ring Muscle-Up