Dynamic,

 

Shoulder activations (dowel)

Burgener warm up

 

Ring holds, dips, kips

 

 

Movement Warm-up

 

·  Power Cleans

·  Ring dips

 

Remember:

·  Good back and feet position for barbell cycling

 

 

Benchmark WOD

 

“Elizabeth”

 

21 – 15 – 9

 

·   Power Cleans (RX 61/42½ Kg)

·   Ring Dips

 

At the completion of WOD

·   1-mile Run, OR

·   100/80 Calories

 

Aiming to:

·  Build barbell cycling

·  Efficient sets on the Ring Dips

 

Timings:

·   Beginner: 10-14+ mins.

·   Intermediate: 7-10 mins.

·   Advanced: 4-7 mins.

·   Elite: <4 mins.