Friday January 2nd

Mobility Prep and Activation
1:30 Cardio Choice
:30 Down Dog Calf Gas Pedals
:30/:30 Active Scorpion Stretch
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs

Specific Barbell Prep and Primer
3 Sets: For Quality
3 High Hang Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Front Squats
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w/ light loads on the barbell
3 Hang Power Clean
3 Hang Squat Clean
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3 Sets
3 Hang Squat Cleans Building to 60%
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Ring Muscle-Up Progression
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2 Sets
5 Ring Muscle-Up Row
10 sec Ring Support Hold
3 sec Ring Dip Negative
10 sec Bottom of Ring Dip Hold
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5:00-8:00 Practice
Low Ring Banded Ring Muscle-Ups
or
Toenail Spot Ring Muscle-Ups
or
High Ring Muscle-Up Swings + Ring Snap Back / Pull

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Clean
Every 2:00 x 5 Sets
3 Hang Squat Cleans
Starting @ 60% of 1RM squat clean and increasing to a heavy for the day

Modifications:
- For Back Pain: Pull off Blocks / Bumper Plates from the Hang Position
- For Knee Pain: Adjust to Hang Power Cleans

Level 1 / Beginner Athletes: Adjust to 3 Hang Power Cleans + 3 Front Squats

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"Champagne Problems"

For Reps and Load
10;00 EMOM
minute 1: 5 Front Squats
minute 2: 3 to 5 *Ring Muscle-Ups (or subs below)
Front Squat, From the Floor @ 77-82% of the Heavy 3 Rep for the Day

One sub for muscle ups  is 7/5 Strict Pull-Ups + 7/5 Strict Ring Dips if you have those movements

Score = Comment Loads + Reps, with special notes about Ring Muscle-Up Modifications.


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Level 2:
3 Low Ring Banded Muscle-Ups

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Level 1:
10;00 EMOM
minute 1: 10 Goblet Squats
minute 2: 7 Ring Rows + 7 Push-Ups

Choice on Loads
Masters 55+:
7/5 Strict Pull-Ups + 7/5 Strict Ring Dips

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Stimulus: Absolute Strength and Gymnastics Skill
RPE: 7/10

Primary Objective: Front Squats performed as 1 Squat Clean + 4 Front Squats
Secondary Objective: Smooth unbroken sets of Ring Muscle-Ups, Banded Ring Muscle-Ups, or Strict Pull-Ups + Strict Dips

Workout Strategy:
Choose a weight and loading that is consistent and challenging across for the Front Squats. A note that these are done from the floor, so the first rep can be performed as either a Power Clean into the Front Squats or the first rep as a Squat Clean and then perform the remaining reps as controlled strong front squats. We will then look to work on the alternating minute with a set of Ring Muscle-Ups. These should be performed unbroken or in a quick two sets to allow enough time to set up and get ready for the next set of Front Squats.

Modifications
- Front Squats: Move to the Rig for Front Squats, Reduce the Loading, or move to a Goblet Squat position for 10 reps for our beginner athletes.
- Ring Muscle-Ups: Look to adjust to low ring banded muscle-ups, box transition style ring muscle-ups, or adjust to more of a strength building progression with a pull-up and dip modification for the day.

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