WOD: Tuesday 220510

Hey Lisa, we would love to see you back in the Saturday classes again soon! ❤ -Sanctify

• Gymnastics Skill Work + Workout Primer

-Let's take time today to go over the banded ring muscle-up today, the box kipping muscle-up transition, the ring swing and pull-to-hips, and then give athletes some time to practice either working into their ring muscle-up or the burpee ring muscle-up.

-We are adding in some specific work to prep for today. This is something that can be easily touched on in about 5-10 mins and allow athletes to hit some quality work here before hitting the AMRAP.

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• Points of Performance & Coaching Cues

-Power Clean + Squat Clean: Pull your body to the bar and bring the chest up and eyes forward in the set-up. Work to keep the bar close and have the chest and hips rise at the same rate. Stay over the bar until mid-thigh then explode to the bar for a rapid turnover. We want the feet in the power clean to mimic the feet and landing stance you will receive the bar in the squat clean.

-Burpee Ring Muscle-ups: Stay underneath the rings to allow for a quicker transition back up to the rings. Jump straight down, then feet jump to the hands before hopping up on the rings with a quick, efficient kip.

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• Scaling Considerations

-Power Clean + Squat Clean: Let’s adjust this complex to 3 hang power cleans for our newer athletes to work on form and quality hip extension to a good catch and front rack.

-Ring Muscle-up: Work on engaging the lats and having the arch-to-hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.

Plyometrics:

5 rounds for quality of:

5 Dumbbell Rhythm Squat Jumps, pick load

3 Reactive Stick Jump Overs

Weightlifting:

Every 1 min for 12 mins.

1x [ 1 Power Clean + 1 Squat Clean ], pick load

Starting at 60-70% 1RM clean.

"Put it in Reverse Terry"

12 min AMRAP of:

3 Burpee Ring Muscle-ups

3 Cleans, 225/155 lbs

Cleans- power or squat

Goal: ~6 rounds

Accessories:

5 rounds for quality of:

6 Strict Chin-ups

6 Strict Ring Dips

10 L/10 R Single Leg GHD Hip Extensions