95 min
Warm up for 15 min

1.Ring muscle up practice
High amplitude ring swings
- Accumulate 60 swings in sets of 6-8
Ring muscle up
- 8x1+2 - 10 reps
Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

2.Clean and jerk
1 RM

3.Clean pull
Not done

4.Strength
A. 3 sets
Stationary dips x Tough (RiR 1-2) - 9 9 9 reps
DB Prone row x 10 - 30 30 30 lbs
- Rest 60-90 s between sets