16/08/24 Friday Workout of the Day

Warm-Up

15 Bootstrap Squats + Block & Twist

15/15 Clamshell Plus

-then-

9:00 AMRAP

5 Muscle Clean and Press

3 Hang Muscle Snatch + 3 Hang Power Snatch

:10 Top of Ring Dip Support

:10 Dead Hang + 10 Scap Pull-Ups

Ring Muscle-Up Skill Work and Progressions

-Ring Muscle-Up Row

-Toenail Spot Ring Muscle-Up

-Low Ring Banded Muscle-Up

-Low Ring Box Transition Muscle-Ups

"Candor"

30 Clean and Jerk

30 Ring Muscle-Up

30 Snatch

Load: 61/43kg

*Partition as desired

Time Cap: 20:00

Goal: Complete in 9:00-12:00

Stimulus: Barbell Cycling and Gymnastics

RPE: 9/10

L2: Barbell 43/30kg, Sub: 30 Pull-Ups + 30 Dips for Muscle-Ups

L1: 30 Hang Power Clean and Push Jerk, 30 Ring Rows, 30 Push-Ups, 30 Hang Power Snatch 20/15kg

Masters 55+: 30 Clean and Jerk + 15 Ring Muscle-Up + 30 Snatch, Load: 43/30kg

RX+: Unpartitioned

Travel / Limited: 30 Dual DB Clean and Jerk + 30 Pull-Ups + 30 Dips + 30 Dual Dumbbell Snatch 22.5/15kg

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories 

3 Sets, For Quality

10 Deficit Sumo Stance Dual Kettlebell Deadlifts

10 Goblet Loaded Cossack Squats

:35 second Weighted Sorenson Hold