WARM UP
3 rounds:
10 cat and cow
10 PVC pass throughs
10 sots presses
:20 low ring support (try to hold palm forward grip)
SKILL
Skin the cat OR Back roll to support
*Focus on strength and control. If athletes don’t have muscle ups, they shouldn’t be doing back rolls. 10:00 practice
BACK ROLL DRILLS:
-supine grip pull over on bar
-low ring banded back roll
-high ring banded back roll
WORKOUT OF THE DAY
4 rounds for time:
800 meter run
10 snatches
10 toes to bar
RX: (115/75) (135/95) (155/105) (165/115)
55+: (95/65) (115/75) (125/85) (135/95)
Lv2: (135/95) (155/105) (165/115) (185/125)
*Pacing workout. Coach athletes to keep runs conservative and hit singles on the barbell if necessary. 30:00 cap.