A. Snatch

15 mins to work up in Complex:
Hang snatch +Snatch balance +2 OHS


EMOM‘12
1)3 snatch pulls
2)2 lanes kb overhead carry

A. SKILL or Test

Practice Ring Muscle-ups for 10-15min or warm up properly then go for 1 ME set of Ring MU.

1. Swing with focus on Hollow position and eyes on toes
2. Big swing with horiz. row (whole body raises in Hollow pos.)
3. Bottom Dip position into backswing (shoulders back - hip and feet forward. look to find Hollow position) --> add. skill work for this on low rings from bottom of dip with feet on floor into Hollow on floor

If all is working well:

Do a Muscle up and work on the most efficient back swing from top position in sets of 1-2.

B1. Split Squat Hold 2 x 30-90 Seconds

Split Squat Hold
Split Squat Hold

elevated on plates with only your Bodyweight.
only work for ~70% of the time from last week.

B2. Bottom of Dip Support Hold 2 x 30-90 Seconds

Bottom of Dip Support Hold
Bottom of Dip Support Hold

Use Rings and Scale to bottom of push up hold if you can´t reach 30sec. yet (for all sets)
only work for ~70% of the time from last week.

B3. Chin Over The Bar Hold 2 x Seconds

Chin Over The Bar Hold
Chin Over The Bar Hold

B4. Supinated Grip Passive Hang 2 x Seconds

Supinated Grip Passive Hang
Supinated Grip Passive Hang

Work for ~70% of the time from last week on both. Go from chin over bar position directly into passive hang.

A. Long Conditioning

In Teams of 2:
30min AMRAP of:
A: run 800m
while
B: AMRAP of:
300/250m row
20 air squats
60m single arm KB-Oh carry (switch arms as needed)
then switch