A. Split jerk w/ 1s pause in dip and in receiving position
5×1.1; Building; Rest 90s
*Start moderate and build per set. Prioritize positions over load.
B. 3 sets of the complex:
Strict ring muscle-up + 3-5 strict ring dips + Kipping ring muscle-up + 3-5 kipping ring dips
-Rest as needed
C1. Strict weighted chest-to-bar pull-ups
3×3-5; 20×1 tempo; Rest 30s
C2. Double DB bent over rows
3×8-10; 20×0 tempo; Rest 2-3 min
D. 5 sets:
500m row @ 75%
5 squat cleans (reset each rep)
-Rest 2-3 min
*Squat clean weight should be tough but no misses
