Joe
Skill Work
12min Muscle-up Skill Work
* Spend 12 minutes working on muscle-up skills and drills (see video below).
WOD
Every 90sec for 18min:
Station 1: Unbroken Ring Muscle-ups
Station 2: 15 GHDs (20 Abmat Sit-ups)
Station 3: 3 Snatch Balance (60-70%)
* The goal for today’s WOD is lower intensity practice work. Those who have muscle-ups should focus on stringing reps together (2-10 reps), but never go to failure. If you don’t have muscle-ups you can work on muscle-up transitions, or false grip ring rows (see video below). The snatch balance should be kept light (60-70% of 1 RM snatch at most), or something you are comfortable lowering back down to your shoulders between reps. The focus should be on speed under the bar, and catching is a stable bottom position. Athletes should work for AT MOST 45 seconds at each station.
