We made it!!😥
Strict ring dips
[BASED ON MAX SET OF STRICT RING DIPS FROM WEEK 1]
5-9 Unbroken: 3-2-2-2-1
10+ Unbroken: 4-3-3-3-2
3 Snatch Balances @ Light Weights
*3 Second Bottom Pause
- Keep weights light here in order to move really well.
- All set can come from a rack or the floor.
- Focus on landing in the bottom of the squat with the elbows locked out and the armpits showing forward.
3 Power Snatches
All Sets Performed @ 75-80% of 1RM Snatch
- Rest as needed between sets.
- Reps do not need to be completed touch and go. Feel free to drop from the top and reset between reps.
3 Rounds For Time:12:00-15:00 min
21/15 Calorie Row
15 Deadlifts 225 / 155 lb
12 Strict Handstand Push-ups
9 Box Jumps (30"/24")
18/12 cal row
15 dead lifts 185/125
12 kip / use assistance / negatives
9 box jumps 24/20