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Thursday 05.03.2018

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Warm-up Drills
I. Run 400m
II. 3 Rounds of
5 x Hit and Catch (Power Snatch)
5 x Snatch Balance
5 x Power Snatch
:10 x Ring Support + 1 x Negative
III. Mobility

Impact/Focus: Weighted & Bodyweight Ring Dips
Athletes should select from the following options based on their current Ring Dip/Dip level of development.

*Warm up: 3 sets x 5 reps (un-weighted;strict)
I. Weighted Ring Dips: 5-5-3-3-1-1RM
II. Strict Ring Dips: 6 sets of 5-7 reps
III. Scaled Ring Dips Methods: 6 sets of 5-7 reps

Post loads to comments.

“Barring Party”
4 Rounds for time of
6 x Power Snatch (135/95lbs)
12 x Front Squat (135/95lbs)
18 x Ring Rows

Post scores to comments.

Samy Daghir

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