EMOM 6 @ increasing pace

1) BikeErg
2) Row
+
2 Rounds
5 Scapular pull-ups
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 up to workout weight for the clean & jerk and snatch (power, split or squat)

• Practise few small sets (1-3 reps) of ring muscle-ups and wall walks between sets + Once through 15 (cal) BikeErg 3 Clean and jerks @ workout weight 1 Wall walk 12 (cal) BikeErg 1-3 Ring muscle-ups 9 (cal) BikeErg 1 Wall walk 3 Snatches @ workout weight 6 (cal) BikeErg