Context: Competition
Dynamic Warm :
2 min Row, then 2 rounds of
10 Reverse Lunges,
10 Jumping Jacks,
10 Leg Swings,
10 Big Arm Circles (each direction),
10 Shoulder Taps in Plank.
Then 5,4,3,2,1 of
Straight Leg Deadlift,
Muscle Clean,
Thruster
For quality: Ring Muscle Up Progession, 8 mins
Spend 8 mins working on Ring Muscle Up Progression
0-2 Min. Low Ring Transition Drills
2-4 Min. Jumping Muscle-Ups
4-6 Min. High Ring Kipping Drills
6-8 Min. 1-4 Ring Muscle-Ups
Metabolic Conditioning: “Open 18.1”
Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks, 50/35 lbs
14/12 Row Calories
Toes-to-bars (Health: Hanging leg raise or 2x Sit-Ups)