Warm-up: Row 250m, rest 30 seconds, row 250m, rest 30 secs, row 250m
Strength: Deadlift 5, 5, 5
Advanced Strength: Use a Snatch Grip Deadlift 5, 5, 5
Skill: Front Squat Review
Front Squats and Pull-ups 135/95
Front Squats and Ring Dips 185/115
Don’t cheat yourself, shoulder must touch ring every rep to count and elbow must lock out, if you don’t touch, do it again!!!!!