Intent: Today’s workout is high skill and high capacity. The biggest consideration must be around volume tolerance and overall capacity. Consider scaling the muscle ups to something that can be done in 1 set through most rounds and perhaps 2 as fatigue builds with a quick rest. From a strategy perspective the snatches should be broken up early and often, no matter how light they “feel” for you, it will help you develop a rhythm through the 10 rounds and keep your heart rate down as well as your shoulder fatigue. There is much movement interference here with all 3 movements utilizing the shoulder girdle in different functions.
Warm Up:
6/4 Cal Row
10 Banded pass through
10 Overhead band pull a parts (band should come down behind head)
3 Inch worm
6 Siderman with a twist
2 rounds
5 Snatch grip deadlift
4 Muscle Snatch
3 Power Snatch
3 Ring Row
3 Ring Dip
3 rounds
10:00 Ring muscle up skills and drills
- Low ring muscle up drill (kneel’s forward)
- Low ring row muscle up drills (feet forward)
- Jumping ring muscle up
- Ring pull up/ Ring Dip for strength development
- Linking Ring muscle ups together for those who will RX
RXConditioning:
“10th Inning”
10 rounds for time:
4 Ring Muscle Up
8 HSPU
12 Power snatch (95/65lb.)
25:00 Time Cap
Intermediate:
“10th Inning”
10 rounds for time:
6 Chest to bar pull up
8 HSPU
12 Power snatch (75/55lb.)
25:00 Time Cap
Baseline:
“10th Inning”
6 rounds for time:
6 Pull up (banded or jumping)
8 Pike HSPU (box or feet on floor)
12 Power snatch (45/35lb.)
25:00 Time Cap
Cool Down:
3×10 Single Arm DB Cuban Press (each arm)
+
3×15 Banded Face Pull
Rest as needed.
