MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 dips. 3 rounds of :30 double unders/:30 rest.
REVIEW: Snatch. Dips.
S: Snatch. 15 minutes to a heavy single.
LIII: Pause at the knee.
LII: From the hang.
LI: Power snatch from the hang to OHS.
C: For time:
21 ring dips
100 double unders
15 ring dips
50 double unders
9 ring dips
25 double unders
THIS WORKOUT HAS A 10:00 CAP.
LIII: 15-12-9 ring dips.
LII: 21-15-9 band assisted dips. 50-40-30 double unders.
LI: 15-12-9 dip substitution of choice. 30-20-10 double unders (attempts count) or 100-75-50- single unders/toe taps to a plate.
PWMOB: Rollout calves, shoulders, triceps. Stretch triceps.
Advanced: 125-75-50 double unders.
Endurance: 15-12-9 ring dips is rx’d.