– 10 s at the bottom of the dip ring hold
-10 pass throughs
-10 s at the bottom of the dip ring hold
-10 L-grip pass throughs
-10 s at the bottom of the dip ring hold
– 10 one arm hangs.
Ring Muscle up transition work
work in sets of 2-5 and rest as needed
combine choices from the following
-muscle up negative
and
-russian dips on jerk boxes
Ring swings
3 sets of 5-10 reps.
Partner-spotted strict hanging L-raise
Five sets of 10
Build to 1 RM snatch
8 min AMRAP
– 1 hang power snatch, 1 hang full snatch, 1 overhead squat
-30 double unders
-2 hang power snatch, 2 hang full snatch, 2 overhead squat
-30 double unders
-3 hang power snatch, 3 hang full snatch, 3 overhead squat
(continue increasing by 1 rep of snatches and overhead squats after every round of double unders)
6×1 clean
Work up to heavy single in 6 sets incrementally increasing weight. Aim for 1 rep max
22 min cap
For time:
-1200m run
-50 hang cleans* (95/65)
-8 rope climbs
*Review Video