EMOM 15 min:
Min 1: 5 Strict Ring Muscle Up
Min 2: 5 Power Clean and Jerk (60-70%)
Min 3: 5 Box Jump (high)

Mix of skill work in both gymnastics and weightlifting today. If you struggle with the muscle up this is a great way to dial things in. Avoid going to kipping as a sub and instead use a progression that allows you to work a portion of the muscle up strict. Low rings, band work, etc. Clean and Jerk should not exceed the percentages written. Weight is moderate and should have you focusing on position and speed. You get to choose the height on the box today. It should be on the “higher” side but something you can confidently get all 5 reps in the minute with. Lots of focus on continued explosive power here and landing soft on the box.

Optional Accessory
3 Rounds:
5-10 Strict T2B
10 Good Morning (light to moderate)
:45 sec Banded Plank

Post Work
Thread the Needle 1x:
:30sec each side
Lying Thoracic Rotation 1x:
10 per side