SATURDAY 2-29-20 9 AM

WARM UP

PVC Warmup

2 Rounds

40 Seconds Each

PVC Pass Throughs

PVC Lat Stretch

PVC Straight Leg Swings (20 Seconds Each)

PVC Overhead Squats

2 Rounds

10 Scap Pull-ups on Rings

3 Strict Ring Pull-ups

10 Ring Kip Swings

3 Empty Barbell Pausing Overhead Squats (10 Seconds in Bottom)

MOVEMENT PREP

Warmup Set 1

With Lighter Weights:

5 Power Snatches

1-2 Ring Muscle-ups

5 Clean and Jerks

1-2 Ring Muscle-ups

5 Thrusters

Warmup Set 2

With Workout Weights:

3 Power Snatches

1-2 Ring Muscle-ups

3 Clean and Jerks

1-2 Ring Muscle-ups

3 Thrusters

WOD

For Time:

30 Power Snatches

10 Ring Muscle-ups

30 Power Clean and Jerks

10 Ring Muscle-ups

30 Thrusters

10 Ring Muscle-ups

Barbell: 135/95

SUBS

Ring Muscle-ups

• Reduce Reps

• Jumping Ring Muscle-ups Video

• Banded Strict Ring Muscle-up Drill (20 Reps Each Round) Video

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