Mobilize, then:
Get Moving Warm-Up”
Ever 2 minutes, for 6 minutes:
20-30 Double-Unders OR 30 Second Double-Under Practice
10 Toes-to-Bar (set 1); 10 Toes-to-Rings (set 2); 10 Toes-to-Bar (set 3)
A.
Three sets of:
Catch Position Hold x 15 seconds
Rest 45 seconds
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
B.
Power or Split Jerk
Set 1 – 1.1 @ 75% of 1-RM Power or Split Jerk
Set 2 – 1.1 @ 79%
Set 3 – 1.1 @ 83%
Set 4 – 1.1 @ 87%
Set 5 – 1 @ 91%
Rest 90 seconds to 2 minutes between sets
*If you have access to jerk blocks please use them.
**1.1 denotes 1 rep, return the bar to the rack or jerk blocks for 10 seconds, complete 1 more rep
C.
35-54:
Against a 2:30 minute clock, complete the following…
30 Double-Unders
10 Toes-to-Rings
Pick Your Poison (select from one of the following options):
2-5 Ring Muscle-Ups
3-6 Bar Muscle-Ups
4-7 Chest-to-Bar Pull-Ups
5-8 Pull-Ups
Max Calorie Row in the Remaining time
Rest 90 seconds between sets and complete a total of FIVE sets.