1:00 foam roll on each quad
20 reps eccentric knee flexion https://www.youtube.com/watch?v=FHtO2gJcRj8
20 scap pullups
Then, 7:00 to get up to the first weight for the strength.
4 rounds on the :90 start
A 1 clean liftoff+ 1 power clean+ 2 front squats. Start @75% of your lower max and go from there
B 6 Back Rack reverse lunges/leg @ 2011–use the same weight or a little more than what you did for the stepups last time. These shouldn’t be super heavy.
C SRMU work
L1 5-7 False Grip Ring Row MU
L2 3-5 False grip strict pullups, AHAP+3-5 strict dips–on the last dip, do a negative low ring mu ASAP
L3 2 SRMU+AMRAP strict transitions OR 1 Strict Ring pullup+1 SRMU+AMRAP strict transitions”
3 RFT with a 12:00 cap
10 Ring dips
20 Clean and Jerks 75/55
40 air squats
RX+ 5 RMU, 50 air squats
The ring dips/RMU should be a big set if you’re going to do it unbroken. The clean and jerks should be very light. I think that continuing to move through the air squats will be where this workout is won or lost.
Not touch and go.
10×8 unbroken pushup
:30/:30 for 6 rounds
You pick the machine.