Warm up

2-3 rounds (6 min cap):

10 ring rows

1 wall walk

5 snow angels

10 alternating box step ups

Skills – Ring muscle up

Level 1: banded ring/box dips + ring rows

Level 2: Low ring muscle up transition with feet on ground or box + ring/box dips (with or without band assist)

Level 3: Ring muscle up kip and hip drive

Level 4: Ring muscle up practice

Other options for practice:

 Ring support hold,

 Ring pushups,

 Plank on rings.

Endurance

For time, completing as 2 min work, 30 sec rest, and continuing this way until completion:

10 ring muscle ups (scale: 20 ring rows + 20 ring dips)

20 shuttle runs (1 shuttle run = 25 ft. out AND back)

30 burpees jump to plate

40 American KBS 24/16 kg

50 box jumps over 24/20 in

40 American KBS 24/16 kg

30 burpees jump to plate

20 shuttle runs (1 shuttle run = 25 ft. out AND back)

10 ring muscle ups (scale: 20 ring rows + 20 ring dips)

Time cap: 32 min (13 intervals)

Olympic lifting

Warm Up: Activation

1 Round

10/letter Prone Y-T-As (5lbs/2.5lbs)

5/leg Worlds Greatest Stretch

5/arm Squat Hold and Reach

5 Empty Bar Good Mornings

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats with pause in bottom

5 Pressing Snatch Balance

5 Snatch Balances

5 Snatch Drops

Movement Specific Prep

3 Reps at Each:

Tall Position

Tall Snatch High Pulls

Tall Muscle Snatch

Tall Power Snatch

Tall Squat Snatch

Hang Above Knee

Snatch Contact Drill

ScareCrows

Power Snatch

Squat Snatch

Mid-Shin

Slow Pull to Pockets into High Pull

Slow Pull to Pockets into Power Snatch

Slow Pull to Pockets into Squat Snatch

1 Pause Snatch Deadlift

2 Hang Squat Snatch (Below Knee)

1 Squat Snatch from Floor

Snatch Complex

15 Minutes for 8 Sets – Start around 50-60% of 1RM Snatch & Add #

1  Pause Snatch Deadlift (Pause at Knee)

+ 2 Hang Squat Snatch (Below Knee)

+ 1 Squat Snatch From Floor 

Skill Accessories

Snatch Balance

EMOM for 7 Mins

2 Snatch Balances @ 70%

*Scale Snatch Balance = Snatch Push Jerk to Overhead Squat

Conditioning

3 Rounds For Time:

5 Overhead Squats

10 Shuttles 50ft

5 Overhead Squats

1 Min Rest

RX: 135/85

Int: 95/65

Scaled: 45/35