Two parts today:
1. Gymnastics - Fine tuning our pullups / ring muscle-ups under fatigue.
2. Conditioning - A modified version of "Jackie".
1 Minute Easy Machine
Steadily ramp up intensity over the 4 rounds to a moderately challenging pace.
2 Super Slow Wall Squats
Metcon (AMRAP - Reps)
Alternating EMOM x 10:
Minute 1 - Work
Minute 2 - Rest
Seconds 0-20 - Max Power Cleans (135/95)
Seconds 20-30 - Rest
Seconds 30-60 - Max Chest to Bar Pullups
Rx+ Ring Muscle Ups
Track total reps between Power Cleans and Chest to Bar / Muscle Ups
100/70 Calorie Row
... Directly into:
50 Wallballs (20/14)
30 Alternating Single Dumbbell Power Snatches (50/35)
Larger row buy-in (completed once at the start)
3 Rounds of the couplet to follow.
Simple movements inside the couplet (WB+Snatch), but challenging under the fatigue of the start with the row.
Aim is to get comfortable cycling large sets of these movements despite that fatigue.