Thursday

DME - 7 Minutes - 7RM Weighted Ring Dip

Use Dumbbell Bench Press if unable to support full range of motion on rings with feet off the floor.

Athletes may also do ring pushups but once again, full range of motion is key.

 

MetCon

3 rounds

5 Hang Power snatch 135/85 lbs

10 overhead squats

15 ring dips

10 minute cap

Accessory Work

10 minutes

12 Standing Single Arm Banded Pec Fly Right

12 Standing Single Arm Banded Pec Fly Left

5 Tempo pullups / seated banded lat Pull Downs (Tempo = :02 hands at chest, :02 slow release, no pause at full extension)

:15-:30 L Sit