Prep:
1) 2 rounds:
5 Upward to Downward Dog w Toe Touch
10 Thoracic Rotations each
2) ARMAP 5:
10 KB Push Press total
A.
Split Jerk/Push Jerk
5 x 2-3 reps
OT2M
B.
Ring Muscle-ups
10 minutes
Rx+: Accumulate 25 reps
Rx: Accumulate 15 reps
Scaled: 10 Ring MU Transition + 3-5 Ring Dips each set
Beginner: 30 Ring Rows + 30 Incline Push Ups
C.
For time
30 Hang Power Snatch (115/80)
15/12 Strict Pull-ups
30 Push Press
15/12 Strict Pull-ups
– Goal: Sub 12:00
– break sets of HPS/PP into two sets
– these should be light.
Rx+ 5 Legless Rope Climbs, Rx+ 5 Rope Climbs w. Legs
Essentials: Ring Pulls
Time Cap=15min