Friday – 9/18

1. Strength/Skill

Ring Dips – Yep, they’re back!

10 minutes of variation work

– then –

5 Rounds, every 90 Seconds

6 Ring Dips (or whichever variation you did last time + 1 rep)

2. MetCon

For Time

1 min L-sit (L-hang is acceptable) (Scale – Hollow Hold)

2 min Handstand Hold (Scale – Plebe Plank)

3 min Bar Hang (Scale – Weighted inverted hold, top of deadlift)

4 min Wall-sit

Clock will be running.  Total minimum possible time would be 10 minutes.  If you get that, you are crazy conditioned with static strength.  Goooood luck, campers!

3. Extra Credit

a. Power Position (High Hang/Pockets) Snatch

2 – 2 – 2 – 2 – 2, Increasing weight

Work on the verticality of the power position and the quickness of the third pull.  Get under that dang bar!

b. 10 min walk/bike/row/swim flush at conversation pace.  It really wouldn’t hurt to do this almost every day.  Just, ya know, sayin’.