EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
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 between sets
+
Once through
15 (cal) BikeErg
3 Clean and jerks @ workout weight
12 (cal) BikeErg
3 Ring muscle-ups
9 (cal) BikeErg
3 Snatches @ workout weight
6 (cal) BikeErg