11/1/17 C4603 "Ring Muscle Up"

October 31, 2017

WU Coach Lead 0:00-10:00

 

BACKBONE 10:00-30:00

"Hang Power Snatch"

1x5 @ Bar

1x5 @ 30%

2x5 @ 40%

1x5 @ 50%

1x5 @ 60%

3x5 @ 70%

 

SKILL 30:00-55:00

"Ring Muscle Up"

 

4 RDS  (:20work/:10rest)

Hollow Hold

Arc Hold

 

Rest 1:00

 

4 RDS (:20work/:10rest)

Ring Support Hold @ Top

Ring Support Hold @ Bottom

 

Rest 1:00

 

4 RDS  (:20work/:10rest)

Ring Kip

Toes to Ring

 

Rest 1:00

 

EMOM8

1-3 Ring Muscle ups/Jumping MU (use box if needed)

 

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