Gymnastics
10-15 Mins. of Ring MU Skill Work:
3 sets of 5 reps: False Grip Ring Rows
3 sets of 5 reps: False Grip Strict MU Transitions w/ Dip Push-Out
OR, if already able to perform Ring MU’s – spend time warming up and working on the movement with Ring Swings, Swings with Pull to Chest, Ice-Cream Makers, etc.
Conditioning
“Althea”
For Time:
9 Ring Muscle-Ups
9 Power Cleans (155/105)
90 Double-Unders
6 Ring Muscle-Ups
6 Power Cleans (175/125)
60 Double-Unders
3 Ring Muscle-Ups
3 Power Cleans (185/135)
30 Double-Unders
Scaling:
-Ring Muscle-Ups – adjust number of reps (e.g. 6, 4, 2)
-Bar Muscle-Ups (1:1)
-CTB / Regular Pull-Ups / Ring Rows with Elevated Feet (1:1) PLUS Dips (1:1)
-Choose 3 ascending weights for Power Cleans (do not need to be touch & go)
-2-3x Single-Unders
Cool-Down
Accumulate 3 Mins. in a Shoulder Bridge (or variation)
Lax Ball Plantar Smash / Calf