Friday skill day!

0:00-3:00 on the clock:
5 Position Clean & Jerk @ 60% 1RM
(Above Knee, Below & Floor… 1 Squat Clean)
3:00-9:00 on the clock:
Muscle Up/Dip Skill Work
9:00-12:00 on the clock:
5 Pos Clean & Jerk @ 70%
12:00-18:00 on the clock:
Muscle Up/Dip Ski Work
18:00-22:00 on the clock:
5 Position Sqt Snatch @ 70+%
22:00-28:00 on the clock:
Muscle Up/Dip Skill Work
28:00-32:00 on the clock:
5 Position Sqt Snatch @ 70-80%
32:00-38:00 on the clock:
Muscle Up/Dip Skill Work

Some more in depth items…

High hang, mid-thigh, above knee, below knee and floor for position with each lift ending with a push jerk or a split jerk…

You also must SQUAT Clean two out of the five reps each round…

For the muscle up work…

If you have them try to work some strict drills on the first 6 minute period before heading to the higher rings…

If you have good strength then work pull ups on the higher rings, dips on the lower rings and transition work on the lower rings as well…

If you are still working strength then try some pull ups on the higher rings, light kipping on the higher rings to work more shoulder control and banded/assisted ring or bar dips…

Justin VanBeek

Written by: Justin VanBeek

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