Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Ring Support
10 x Hollow Rocks
10 x Medicine Ball Cleans (20/14)
III. Mobility
Impact/Focus: Weighted & Deadhang Ring Dips
Athletes should select from the following options based on their current Ring Dip level of development.
Complete each set against a 2:00 clock
*Warm up: 3 sets x 5 reps (un-weighted)
I. Weighted Ring Dips: 3-3-3-3-3-3RM
II. Strict Ring Dips: 6 sets of 5-7 reps
III. Scaled Methods: 6 sets of 5-7 reps
Post loads to comments.
“Repetitive”
Complete as many rounds/reps as possible in 5:00 of
5 x Power Cleans (115/75)
10 x Toes-2-Bar
Rest 2:00
3:00 x Max Calories Row
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
5 x Power Cleans (115/75)
10 x Toes-2-Bar
Post rounds/reps for each AMRAP and total calories to comments.
III
3+3
35
3+5
75# cleans
Dips: I (weighted) @ +30kg.
“Repetitive”: 5+2 • 61 • 4+5 Rx.
Ring Dips: I (20#)
Repetitive: 3+8 • 44 • 3+3 Rx
Dips: 30 strict on matador
Repetitive: 3 + 11/48/3+4 RX