Warm Up – Shoulders (No Measure)
20 Second Ring Support Hold
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Good Mornings
10 Walking Lunges
weighted Ring dips (5×5)
10 minute cap
Build to a heavy set of 5
Strict Ring dips. No using your hips, knees, etc.
If unable to perform body weight ring dips, use bands but pause for 1 second at the bottom of each rep. (no bouncing).
10 Minutes to warm-up to working weight (Choose a challenging weight but no more than 85% of 1RM Snatch)
7min amrap 1 snatch 3 C&J (AMRAP – Rounds and Reps)
1 Snatch 175/115
3 Clean and Jerks 175/115
Set weight to roughly 80-85% of your 1 rep Snatch