B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Specific
2 sets
3 Tall box jumps
9 Dual russian KB swings
12 Empty bar good mornings
Then
EMOM 10minutes
10 Double Russian KB Swings @24/16 KG x2
Intermediate
For time
30 Box Transition Ring Muscle-ups
EMOM 10
10 KB Swings @24/16 KG x2
COMP
For time
40 Ring Muscle-ups
EMOM 10
10 Double KB Swings @24/20×2
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Scaling options
Beginner
3 x 10 Deadlifts @moderate
*Learning to move well TNG, carrying over tension from rep to rep, and locking out the top with the quads and glutes, as fatigue sets in
Intermediate & COMP
As written
COMP
As written