Skill

7 sets of:
3 strict ring dips
Max set of strict pull ups

Rest about 90 seconds between sets.

Use the same band setup that you used in last week’s version where the dips and pull ups were reversed. Record total number of strict pull ups, and try to get a few more than the last time you did this version (Tuesday, Feb 25th).

Workout of the Day

4 rounds:
1 minute plank hold
1 minute of alternating dumbbell hang power snatch
1 minute of calories
1 minute of rest

Do your best to hold for the full minute on the plank each round before getting right into the hang power snatches. This is a great chance to practice smoothly switching hands on the way down with the dumbbell. Add up all of your dumbbell snatches and calories at the end of the workout.

standard: 35/20
rx and sport: 50/35