RP: Light Training Day
Essentials:
A.
4 Sets
Ring Pulls x 10 reps + Chest to Ring Hold x 20 sec
Rest 45 sec
Rower Plank Slides with hands x 5 reps + Plank Hold x 30 sec
On the 3:30min

B.
3 Sets
Supinated Grip Snatch Deadlift x 6 reps
Tempo@ 3131
Build in weight
On the 3min
Or ADAPT

C.
14min
Every 30 sec
1. Dumbbell Snatch Right Arm x 4 reps
2. Dumbbell Snatch Left Arm x 4 reps

Fitness:
A.
4 Sets
Bar Kip x 10 reps + Chin Over Bar Hold x 20 sec
Rest 45 sec
Rower Plank Slides with hands x 10 reps + Plank Hold x 30 sec
On the 3:30min

B.
3 Sets
Supinated Grip Snatch Deadlift x 6 reps
Tempo@ 3131
Build in weight
On the 3min
Or ADAPT

C.
14min
Every 30 sec
1. Kettlebell Snatch Right Arm x 4 reps
2. Kettlebell Snatch Left Arm x 4 reps

Performance:
A.
4 Sets
Ring Kip x 10 reps + Chest to Ring Hold x 20 sec
Rest 45 sec
Low Ring Muscle Up Transition x 10 reps + Bottom of Ring Dip Holdx 20 sec
On the 3:30min

B.
3 Sets
Supinated Grip Snatch Deadlift x 6 reps
Tempo@ 3131
Build in weight
On the 3min
Or ADAPT

C.
14min
Every 30 sec
1. Kettlebell Snatch Right Arm x 4 reps
2. Kettlebell Snatch Left Arm x 4 reps

Competitor Session 2:
A.
3 Sets
Hollow roll to Arch x 14 reps
Rest 2min

B.
4 Sets
Hang Muscle Snatch x 6 reps
Rest 2min

C.
12min
Every 30sec
1. Strict Muscle Up x 1-2 reps
2. Russian Dip x 2-3 reps