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Thursday 05.10.2018

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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.

Katelyn

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