Skill

7×4 strict ring dip

Banded/weighted

This is our last session of this progression! Stick with last week’s weight if you can; if you aren’t able to finish with sets of 4, then complete the 28 total reps broken up however you need to get through them.

Workout of the Day

AMRAP in 12 minutes:
12 hang power cleans
10 front rack lunges
8 kipping pull ups

Happy Birthday, Leslie Ang! We’ve got a few of her favorite movements in today’s workout, enjoy!

Use a light and manageable weight today. This is the first of 3 workouts prescribed at a 95/65 pound bar this week. It’s a good indicator that you have a relatively balanced set of strengths if the same weight feels appropriate for all 3 workouts.

Scale the pull ups to a difficulty that lets you always finish the 8 reps in no more than 2 or 3 quick sets.

standard: 65/45
rx: 95/65
sport: 115/85, chest to bar pull ups
metcon: 6×1:20 on, 0:40 off