Warm-up Drills
I. Coach’s Choice
II. Dynamic Series
III. Mobility Drills
Impact/Focus: Ring Transitions & Muscle-ups
5:00 x Set-up & Warm-up Sets/Reps
Then… Select one of the following options and complete for
7 Rounds, on the :90 seconds of
I. 3 x Ring Muscle-ups
II. 3-6 x Ring Transitions + Dips or Scaled Muscle-ups
III. 3-6 x Pull-ups or Ring Rows + 3-6 x Dips
Post scores to comments.
“Descended”
For Time
7-6-5-4-3-2-1 x Clean & Jerk (135/95lbs)
35-30-25-20-15-10-5 x GHD Sit-ups
Notes: Scaling and additional details will be covered during the whiteboard brief.
Post scores to comments.
Impact/Focus: Ring Transitions & Muscle-ups
Strict pull ups + dips 6x
“Descended”
17:55 (65lbs)
Notes: soree ????????????