SKILL
2x :10 Ring Support Hold
2×3 Ring Dip Negatives w/ Pause in the Bottom
Then,
EMOM 6 Minutes
4-10 Ring Dips
Athletes who cannot perform full ROM unassisted
strict dips should perform strict ring dips with band
assistance or a push up variation.

MetCon
AMRAP 24 Minutes with a partner:
6 Ring Dips
30 Double Unders
3 Sandbag Cleans 150/100lbs

Athletes switch every 2 rounds. Partner 1 performs 2
rounds, then partner 2 does 2 rounds.


BARBELL
Snatch
70-75-80-85
80-75-70-75
80-85-80-75
70-75-80-85