WARM UP
5:00 skipping rope
3 rounds:
10 ring swings
10 ring dips
10 sots press
SKILL
Skin the cat
5 x 1
*As slow and strict as possible.
WORKOUT OF THE DAY
EMOTM 30:00:
1) 1 ring muscle up
2) 2 snatch
3) 10 double unders
RX: (75/55)
*Add 1 RMU, 2 snatch, and 10 double unders each round until failure to complete. Workout ends when athlete fails to complete required work in the prescribed minute.
The stimulus here is skill under fatigue. Challenge athletes to go for unbroken sets as long as they can. Scale RMU to some version of a ring skill and dubs to 1:1 singles if necessary.