Warm-up / wyw Skill/Strength: ring dips practice your ring dips. get your first strict or improve your kipping technique (Adv. 5x5 weighted ring dips)
Inbetween sets do 5-10 unbroken strict TTB

Conditioning for time (TC: 15minutes)
1-2-3-4-5-6-7-8-9-10 hang power snatch
20-18-16-14-12-10-8-6-4-2 ring dips

Light: push ups - 15/20kg
Rx: ring dips anyhow - 25/40kg
Advanced: 35/50kg

by Louie

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