WARM-UP
2 ROUNDS
:30 Banded Plank
10 Banded Pass Through
10 Banded Pull Aparts
Into…
2 ROUNDS
1:00 Bike*
5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push-Ups
5 SA DB Deadlift (L)
5 SA DB Press (L)
SKILL
3 SETS FOR QUALITY
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*
*Jump to support, slow negative down.
(No Measure)
WORKOUT
5 ROUNDS FOR TIME
15/12 Cal Bike
10 Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)
(Score is Time)
Goal – We want a fast pace on the bike and unbroken on the DB Hang Power Snatch. Break up the dips early to ensure you have gas in the tank for the later rounds!