3 sets:
1. 10-20s Top of (ring) pull up hold
30s rest
2. 6-8 russian push ups
30s rest
3. 3-5 ring MU transition in low rings (feet sup./banded)
rest as needed
3-4 Sets:
1. 6-10 ring/bar kipping swings (push rings/bar down in hollow)
rest by feel
2. 3-5 jumping ring/bar MU
rest by feel
4 min to work on:
- 10 banded lat pull downs in hollow
- 10/ side sideplank hip dips
- 10 reverse snow angels
for quality
5 sets
1.1.1 Powersnatch (10s between reps / 90s between sets)
Every 2 min for 10 min (5 sets)
6-10 hang power snatches
6-10 barfacing burpees