Warm Up
1-2 ROUNDS
8/8 SA KB DL (Light)
8/8 SA KB Russian Swing
10 PVC Pass Throughs
250/200m Row
Into
2 ROUNDS
10 PVC Scarecrow Snatches*
8 Scap Pull-Ups
8 Kip Swings (Rings or Rig)
8 Ring Rows
*Start with a Snatch Grip w/ PVC at hips. Slowly pull PVC up w/
elbows high and outside until elbows are in-line w/ shoulders.
Quickly turn and punch the PVC overhead and lock out. Trace the
PVC path back to the hips and repeat.
Skill
ON A 12:00 RUNNING CLOCK
Practice Ring Muscle-Ups
Workout
3 ROUNDS FOR TIME
5 Ring Muscle-Ups
15 Hang Power Snatch
500/400m Row