General Warm-Up: (4-6 minutes)
2:00 Cardio Choice
—
2 Sets
10 Bend and Bows
10/10 Wrist Circles
10 Alternating Arms Swings
:15/:15 Overhead Tricep Stretch
20 Bear Plank Shoulder Taps
10 Alternating Scorpion Stretch

Gymnastics Class Skill Progression : Coaches Notes (10-15 minutes)
Ring Muscle-Ups Progression

Specific Barbell Prep and Primer (6-8 minutes)
3 Hang Muscle Clean
3 Hang Power Clean
3 Low Hang Power Clean
-Add Loads-
Practice touch and go cleans working towards to workout weight

1-2 Sets
1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips
3 Touch and Go Power Cleans @ working loads
5 Lateral Burpees over the Bar

“Gin and Tonic”
18:00 AMRAP
3 Ring Muscle-Ups
6 Power Cleans 135/95lb, 61/43kg
9 Lateral Burpees over the Barbell

Level 2:
18:00 AMRAP
3 Strict Pull-Ups
3 Strict Ring Dips
6 Power Cleans 115/75lb, 52/34kg
9 Lateral Burpees over the Barbell

Level 1:
18:00 AMRAP
5 Ring Rows
5 Push-Ups
6 Hang Power Cleans 75/55lb, 34/25kg
6 Lateral Burpees over the Barbell

Goals / Stimulus / Objectives

Goal: 7-11 Rounds

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Unbroken Movements with a special focus on the Ring Muscle-Ups for those that have them.

Stimulus: High Skill
RPE: 8.5/10
Coaches Notes and Strategy:
Pacing:
Start conservatively; aim for steady movement and minimize rest between transitions.
Look for unbroken reps or quick sets to minimize total rest time.
Power Cleans:
We should be focused on touch and go reps today and keeping the bar close and cyclical throughout the AMRAP.
Ring Muscle-Ups
Work to keep unbroken sets of either the Ring Muscle-Ups or the strength or skill option for the day.