Workout of the Day:

1) Coach led Warm-up

2) 4xME set of Strict Dips + ME set of Kipping Dips

Notes: Complete a max effort set of strict ring dips and then without dropping from the rings complete a max effort set of kipping ring dips

3) 21-15-9 reps of
Ring Dips
Air Squats
Air Squats

4) Mobility/Stretching

Competition Programming:

1) Work up to a 5RM Power clean

2) 5x3@ 75% Of above

3) Take 10 Minutes to work on Handstand walks

4) For time complete
100 Ft handstand Walk
25 OHS 95/65
50 Deficit Push-ups
25 OHS 95/65
100 Ft Handstand Walk

5) Mobility/Stretching

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