Skill

8 sets of 3 ring muscle ups transitions
Strict, with no dip out of the catch

Work with your coach to practice strict muscle up transition work, with no dip at the top. Try to push the difficulty of the drill you’re working on a little bit from the last two weeks. Take about a minute or two of rest between each set. Below is a list of strict transition drills from easiest to hardest.

Low ring transitions, feet on the floor
Low ring transitions, banded
High ring transitions, banded
High ring transitions, unassisted

Workout of the Day

5 rounds:
1 minute of power snatches
30 seconds of rest
1 minute of calories
30 seconds of rest

Choose a power snatch weight that lets you hit either small sets or quick singles throughout the minute of work; it’s ok if you aren’t able to hold onto it for big sets, but you should never be struggling to get back on the bar. Keep a steady pace on the machine.

standard: 55/45
rx: 95/65
sport: 115/85
metcon: 5×2:30 on, 0:30 off