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Friyahhhh!! 10292021

We made it!!😥



SKILLS

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


STRENGTH

5 Sets:

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.


5 Sets:

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.


WOD

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")


LEVEL 2

3 rds

18/12 cal row

15 dead lifts 185/125

12 kip / use assistance / negatives

9 box jumps 24/20

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