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Warm Up

General Warm Up, 2 Rounds: 12 DB Goblet Squats, 12 Alternating DB Snatches, 12 Perfect Push Ups

Warm up to power snatch/front squat workout weight

Use a moderate weigh DB for the warm up, just nothing too light. Perfect push ups only – elevate your hands or use a band if your unassisted push ups are still a work in progress. After that, take a good 5-7 minutes to warm up to workout weight and get your barbell set up so the rest of class can focus on ring dip skills.

Mobility/Activation Recommendation: Doorway stretch, :90/side


Ring Dip Skill: 1x :15 Ring Support Hold, 5x :02 Support Holds + Negative, 4×2 Kipping Ring Dips to Target*

This skill session should serve as a bit of a checklist for you to hit if you want to do ring dips in the workout. You should demonstrate the ability to stabilize atop the rings, lower yourself under control, and only after that may you attempt a dip.

*Pair up. As the working athlete lowers themselves to the bottom of the dip, the helping athlete holds their hand at about ring height and gives the working athlete a target to hit with their knees. Athletes should be trying to lift their knees to the target and press at the same time to refine the kip in the dip.


6 RFT: 3 Power Snatches (155/105), 6 Ring Dips, 9 Front Squats (155/105)

The weight at this volume should be something that allows your
athletes to move through relatively fast singles on the snatch, no
more than 2 sets on the ring dips, and no more than 2 sets on the
front squats. The overall time domain for this workout, if scaled
properly, is 8 – 12 minutes.


5 Rounds, :30 Work / :60 Rest: Empty Bar Pendlay Row

Finish the day with some pulling accessory work. A proper
Pendlay row has the athlete hinged at the waist, bent over at 90-
degrees and pulling the bar from full arm extension until the bar
makes contact with the chest.



Team Workout