Friday 310519

Strict Press

8RM, then 90%x8x2


For Time:

100 Double Unders

50 Handstand Pushups

50 Front Squats, 95#/65#

50 Toes-to-Bar

50 Box Jumps, 24"/20"

100 Double Unders

TIMECAP: 22:00

GEAR: 3


Extra Work: Ring Dip Development

Level 1 – choose one:

(1a) 5 x Ring Support (Target: 0:20-0:30/Set)

(1b) 5x5 Ring Dip Negative (Target: 0:06-0:10/rep)

Level 2 - choose one:

2a) 5 Sets of Partner Assisted or Foot Assisted Ring Dip (Target: 5x5 with minimal assistance)

2b) 5 Sets of Strict Ring Dips (Target: 6 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Weighted Ring Dips (Target: 6 controlled, technical reps per set)

(3b) Strict Weighted Ring Dip 6-6-6-6-6