Ring MU Skill Work
– MU transitions/eccentrics
– Ring Dips
– Rings to Support
– Hip extension to MU transition
– False grip Pull Ups/Ring Rows
– Hollow/Arch Kipping on Rings
– Hollow Rocks
+
For Time
30 MU
or
3RFT
30/21 Cal Row
20 Pull ups
10 Ring Dips
*Compare to 3.21.16
5 sets
Power Clean + Clean + Jerk
+
100 Double Unders
then
10-8-6-4-2
STOH 155/105
FS 155/105
then
100 Double Unders
5 sets
3 Position Snatch (high hang, mid hang, ground)
*first set at 60% 1RM Snatch
+
21-15-9
KB Swing 70/53
Box Jump 24/20
TTB
Every 5 minutes for 5 sets
400m Run
20 Front Rack KB Lunges
*Scale run to get approximately 2min of rest
+
Foam Roll Quads + IT Bands
Pigeon Stretch
Couch Stretch
Bench Press 5×5
+
5 RFT
5 TnG DL
100m Sprint
1 Rope Climb
A1. FS 5×2; first set at 80
A2. 5xME Strict Pull Up (minimum 5)
+
AMRAP 8
50 Burpees
30 Thrusters 75/55
ME MU or ME CTB in remaining time
