Warm up

2-3 rounds (6 min cap):

10 ring rows

1 wall walk

5 snow angels

10 alternating box step ups

Skill: 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

Every 10 min for 3 rounds, each for time:

1,000m/800m row OR 800m run

20 box jumps 24/20 in

10 wall walks

5 ring muscle ups

Note: Scale the wall walks with 5 box pike walk around the box if you are not able to hold feet on the wall and walk a few steps.

Scale the muscle ups to 10 ring rows + 10 ring dips or pushups

Olympic lifting

Warm Up: Activation

5 Reps Each:

Down Dog to Up Dog

Lunge + Rotate

Bootstrappers

10 Reps at Each:

Good Mornings

Behind the neck rack stretch

5 Reps at Each:

Tall Muscle Cleans

Front Squats

Strict Press

Push Press

Tall Split Jerks

Split Jerks

Barbell Prep

Tall Position

3 Clean High Pulls

3 Muscle Cleans

3 Tall Power Cleans

3 Tall Squat Cleans

Power Position

3 Clean High Pulls

3 Power Clean

3 Squat Clean

Hang Above Knee

3 Clean High Pulls

3 Power Clean

3 Squat Clean

 Mid-Shin

3 Slow Pull to Pockets into High Pull

3 Power Clean

3 Squat Clean

Clean & Jerk Complex

8 Sets – Start @ 50-60% of 1RM Clean & Build

1 Clean Lift Off

1 Squat Clean

1 Split Jerk

Clean Pulls

5 x 3 Clean Pulls – 12 Minutes

3 Clean Pulls @ 90% Clean

3 Clean Pulls @ 90% Clean

3 Clean Pulls @ 100% Clean

3 Clean Pulls @ 100% Clean

3 Clean Pulls @ 100% Clean

Conditioning

8 Min AMRAP

3 Power Clean & Jerks

1 Burpees Over Bar

3 Power Clean & Jerks

2 Burpees Over Bar

3 Power Clean & Jerks

3 Burpees Over Bar

3 Power Clean & Jerks

4 Burpees Over Bar

3 Power Clean & Jerks

5 Burpees Over Bar

ETC…….

Weight:

RX: 135/95

Intermediate: 95/65

Scaled: 65/45