For time:

21-15-9 reps of:

Dumbbell Deadlift, 70/50 lbs

42-30-18 reps of:


— Rest 5 mins —

21-15-9 reps of:

Sandbag Clean, 100/70 lbs

Deficit Push-up, 4/2 in

Sandbag Clean / Power Snatch, 115/80 lbs

Stimulus for today’s workout is steady pacing with planned rest to avoid early burnout. All the movements performed will attack the shoulders and posterior chain. Athletes should choose weights and a variation of the push ups that allows for consistency and avoids long rest periods.

Substitute kettlebells or regular deadlifts in-place of dumbbells if limited on equipment.

3 rounds for quality of:

Active Ring Hang, 30 secs

* Rest 30 secs

Jump-to-Ring Support, 30 secs

* Rest 30 secs

Russian Push-up, 30 secs

* Rest 30 secs

Ring Muscle Ups: Week 3 – Day 2

3 rounds at each station of 30 seconds of work/30 seconds of rest
Finish all rounds of one station before moving to the next station
–1minute transition to rotate to the next station-

Station 1: Active Hang on Rings or Rig [depending on class size]

Station 2: Controlled jump to support on Low Rings
Advanced & Intermediate: Set rings so they are waist height
Beginner: Set rings below the waist so they have the support of feet throughout the skill.

Station 3:
Advanced: Russian Pushups
Intermediate: Pushups
Beginner: Box Push Ups [the higher the box the more scaled]