| Skill Work Strict Ring muscle up skill work (4ish sets of strength work–12-15 minutes total of work) Level 1: ring row transitions+ring swings+8 bicep curls Level 2: false grip pullups, jumping ring muscle ups Level 3: 4 sets at 65-70% of max set from last week. If you didn’t do it, then do 1 max set followed by 3 sets at ~50% |
| Workout Athlete’s choice power or squat On an 18 minute clock 7 sets of 1 clean and jerk between 85 and 91% |
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