10 push ups to downward dog
15 hollow rocks
Pigeon Or Lizard
Skill: 15 min
Beginning Ring Muscle Up Technique
Or Max Reps Strict Ring MU
-we will start with feet in the floor and build strength and repetition through the transition movements. Sets of 3-5 are beneficial once the steps have been ingrained.
-for the athletes that are familiar with this and/or who have already developed the upper body skill and full body awareness can progress along to elevated versions of the skill building.
4 min max squat clean and jerks 165/115
Rest 3 min
4 min max power clean and jerk 165/115
7×1 pause back squat+2 back squat
At 80% +/-
Midline: 2 rounds
30 GHD Situps
1 min sandbag bear hug hold