NEW MU SKILL CYCLE!

Competition Class

Strength

10min EMOM

10min EMOM

odds: 3 Strict Press from split

evens: 6 KB Bent Over Row

 

5min AMRAP

10 T2B

10 Burpee Box Jump Overs 24/20

 

Rest 2min

 

5min AMRAP

10 Pull-ups

10 KBS 53/35

 

 

 SKILLS & DRILLS

 

3 rounds:

20sec Skin the Cat

5sec Bottom of the Dip Hold + 1 Strict Dip

10 Hang Circle Swings on Rings (5 clockwise, 5 counter)

Rest 1min

 

MU TECH

L3:

1 Strict Ring MU + 5 Ring Swings

*add 1 strict MU up to 4 and then back down

Rest 1.5min

After ladder up & down 1 set ME UB Kipping MU after 3min rest

 

L2:

1 Strict MU + 5 ring swings

Rest 90s bw efforts, 8 rounds

Rest 3min

ME UB Kipping MU

 

L1:

1 Spotted Strict MU (or low ring Strict MU) + 5 ring swings

Rest 90s, 5 rounds

 

 

E2M10M

3 Snatch (not TnG)

 

WEEK'S WORTH OF EXTRA WORK