140 min
Warm up + COS 20 min

1.Ring muscle up capacity
A. Drills

B. Every 90 s. for as long as possible (Max 10 rounds)
2 Ring muscle ups
- 10 x 2
- Rest 1 min after failed set, then

C. Every minute for max 10 min
1 Ring muscle up
- 10 x 1
- Total of 35 muscle ups

2.Snatch
A. Snatch technique primer:
Snatch drop
3x5 @ light weight

B. Snatch
1 RM

C. Segmented Snatch deadlift
3x5 @ 105-110% of B)
- 3x5x52.5 kg

3.Ring accessory
A. Parallel blocks alternating bottom of dip swings and support swings 5x3+3+3+3
- Not done

B. 3 sets:
Tough effort Top of Dip hold - 25 25 25 s.
Tough effort Bottom of Dip hold - 25 25 25 s.
- Rest 60 s. between sets