WARM UP
10:00 handball
3 rounds:
10 ring swings
10 meter walking lunge with twist
10 empty bar deadlift
10 push press
SKILL
Ring muscle up drills
-ring swings (focus on straight body back swing)
-turnover (swingset drill… cue toes-hips-head)
WORKOUT OF THE DAY
“The Standard”
For time:
30 clean and jerk
30 ring muscle up
30 snatch
RX: (135/95)
55+: (115/75)
*This is a pacing workout. Coach athletes to keep sets small and control the heart rate. Scale ring muscle ups to ring pull ups or ring dips. 20:00 time cap.