B. Mobility
Prone PVC shoulder dislocates
10 reps
C. Specific
3 sets
1-3 Skin the cat / Knees to elbows
3-5 Ring beat swings*
3-5 Transition mu**
This specific warm up is a very dedicated skill session today:
*Teach the snap back pull with advanced athletes here.
**Have every athlete touch the rings today, teaching the beginners a strict ring mu with their legs on the floor, progressively getting more challenging to a transition muscle up with feet on the box.
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Score: Time
TC: 30mins
Scaling options
Beginner
10 rounds for time
10 Cal Bike/Ski/Row
10 Hang clean @light
5 Jumping pull-ups* + 5 box dips
*Control the eccentric
Intermediate
For time, partition the reps in any way
120-150 Cal Bike/Ski/Row
100 Hang clean @95/65lbs
30-50 Transition ring muscle ups or:
5 Pulling variations (CTB) + 5 pushing variations (Ring dip)
COMP
3 x Amrap 5
10/6 Cal assault Bike
10 Burpees
10 Hang Snatch @95/65
Rest 2 minutes between each amrap