DJ getting the team set up for the next trash can fill!
Every 90 Seconds for 8 Sets (4 Rounds)
Set 1) 4-6 DB Standing Strict Press with 2 Second Pause at the Top of Each Rep (Build in weight)
Set 2) 4-6 Ring Rows with 2 Seconds Pause at the Top of Each Rep (If able to complete 6+ reps at BW w/ feet elevated, add a vest or sandbag)
“Up and Over”
3 Rounds For Time: (12 Min Cap)
10/7 Ring Dips S(15/10 Push Ups) RTG(5 Ring Muscle-Ups)
10 Power Snatches S(75/55) RX(95/65) RTG(115/80)
20 Box Jump-Overs S(20/16) RX/RTG(24/20)
-Today’s strength-work is focused primarily on the upper body. We are going to be focusing on developing strength, mobility, and stability in 2 areas where a lot of us
need work: the overhead position and the top of a ring row/pull up. Start light enough with these where you can confidently get 6 reps the first set. Each round, you
can add weight on the strict press and make the ring rows a little more challenging. The 2 second pause in each movement is the most important so challenge
yourself as much as you can while staying within the rep range and not losing the full pause.
-Up and Over is another short to moderate length workout where you should be able to keep a very high intensity throughout. Try to challenge yourself on the ring
dips/muscle ups and you can even scale the reps if 5 muscle ups or 10/7 ring dips is too much, before scaling the movement. A good goal for this workout is to be
under 9 minutes, or about 1 minute per movement. This means the snatch should be at a weight that you can do 5-10 reps consistently with.