Group warm up: Slow, perfect Push-ups and flutter kicks
Review of the ring dip and S2OH standards of movement
Mobility: Overhead tissue smash option 3 (BSL pg 257), Super front rack (pg 260), Banded Hip Extension (pg 329)
Strength: 8 min EMOM Hang Power Snatch + Overhead squat @65-70% of Power Snatch
7 RFT:
- 15 HR Push-ups
- 10 Ring Dips
- 5 S2OH
- Rest 60 seconds
Recommended weight – what you can move unbroken with good form for 5 reps every round – approximately 60-70% of your 1RM Jerk
