Skill Progression (Ring Dip)
5 sets:
6-10 Strict Ring Dips
- rest 1 minute between sets -
Pepperoni Pizza
Power Clean + Push Jerk 5x3
2 Power Clean + 1 Push Jerk x 5 sets (@65% of 1RM)
* Complete a set every 1:30 *
Supreme Pizza
Hawaiian Pizza
6 sets (Every 4:00)
17/14 Calorie Echo Bike
9 Devil Press (50s/35s)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
* KG DB: (22.5/15)
Snatch + Overhead Squat 5x3
2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets
* Complete a set every 1:30 *
Margherita Pizza
Clean & Push Jerk 1x1
1RM Squat Clean and Push Jerk
10-12 minutes
* rest as needed between lifts *
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