Warm-up

800m Jog
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1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10 seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build to workout weight for snatches and overhead squat (as needed)
* Practice a few short sets of ring muscle ups between barbell movements
+
@ workout weight
200m Run
2 Power snatches
4 Overhead squats
2 Squat snatches
3 Ring muscle-ups
200m Run