WARM UP
2 rounds:
10 greatest stretch in the world
10 band strict press + pull apart
10 bootstrappers
2 rounds:
10 push jerk
10 front squat
10 ring swing
SKILL
Split jerk technique
-jump
-jump – punch
-jump – punch – land
WORKOUT OF THE DAY
On an 18:00 clock:
0-5:00
Establish 1RM shoulder to overhead
6:00-18:00
12:00: AMRAP:
5-4-3-2-1-2-3-4-5-4-3-2-1… etc
Front squat
Ring muscle ups
RX/35-49: (225/155)
16-17: (185/125)
50+: (155/105)
Int: (185/125) ring pull ups
Scaled/14-15: (135/95) toes to rings
*Strength and muscle endurance stimulus. Caution athletes to be careful on going too big on ring muscle ups. Score 1RM and AMRAP separately. Both workouts can utilize a squat rack for the barbell.