A. Skill: Kipping Ring Muscle Up Progressions

B. For time:

9 - 7 - 5

Muscle Ups

Power Cleans 100/70kg

10:00min Time Cap

18.30 Gymnastics:

A. Candlestick Roll into Box jump for hight

B. Accumulate 7:00min of hanging

C. Accumulate 7:00min of Frog stand/Crow/Tuck planche

19.30 Weightlifting

A. Snatch.

A.1 Establish your daily 1RM in snatch singles. I want you to build up with one power snatch + one squat snatch. When the power snatch gets too heavy you switch to just a single snatch. Show control in the top position for one second and drop the bar down on each and every rep.

B. TNG Snatch

B.1 Drop down to 50% of your 1RM from A.1 and establish a daily max in TNG doubles.

B.2 Drop down to 90% of the 2RM and do three sets of triples.

B.3. Drop down to 75% of the 2RM for two sets of five reps.