| Lift Athlete’s choice power or squat On a 15:00 running clock 5 sets of 2 clean and jerks between 82-88% |
| Skill 4 sets of Ring muscle up skill work Level 1: 5-10 ring row transitions+6-12 bicep curls Level 2: 3-5 false grip pullups, 5-8 ring to hip swings Level 3: RMU–set one max set, then sets 2-4 @50-60% of max 15 Lateral raises 6-12 Rower pike ups |
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