STRENGTH:
Dips
—-Level 3—
EMOM 10 of:
3 Weighted Ring Dips
—-Level 2—-
EMOM 10 of:
1-3 Ring Dips
—-Level 1—
EMOM 10 of:
3 P-Bar Dip (May use Band)
*Level 2 and 3 athletes may also choose to muscle-up into their dip sets for extra practice
CONDITIONING:
For time:
–
50 Double Unders
–
3 x
6 Hang Power Clean @ 135/95
8 Push-ups
–
50 Double Unders
–
3 x
6 Front Squats @ 135/95
8 Push-ups
–
50 Double Unders
–
3 x
6 Hang Squat Cleans @ 135/95
8 Push-ups
–
50 Double Unders
–
*18 Minute Cap
**RX+ = 185/125 and 12 Push-ups
