Friday

Warm-up
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
Metcon
ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Ups*

*See video for suggested progression and skill development

(No Measure)

Workout
Metcon (Time)
3 ROUNDS FOR TIME
5 Ring Muscle-Ups
15 Hang Power Snatch (95/65)|(65/45)
500/400m Row

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Burpee Pull-Ups

KG BB: (42.5/30)|(30/20)

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Upper Back / T-Spine Roll

(No Measure)