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.
5 Hang Power snatch 135/85 lbs
10 overhead squats
15 ring dips
10 minute cap
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