Hey Friends!

Ring Dips.  They get difficult.  But think about how good you’re going to be at muscle ups (once you’ve recovered from the dips)!  The dip is often what “runs out” in a muscle up (once you’ve got the first and middle part) – so it’s never a bad idea to get better at them.  And that doesn’t necessarily mean being able to do more of them.  You could weight them, add depth to them, add a tempo component to them, practice turning the rings out during them, etc. etc… Constantly varied… right?

There are swears in the video today (sorry, but Dave Chapelle is funny)

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Strength:

Every Minute for up to 15 Minutes:
1 Power Clean & Jerk @75%
3 Knees to Elbows
6 Walking lunges with a weight (DBs, KBs, Barbell, Sandbag, etc.)

If you can’t keep up, treat it as a slow AMRAP 🙂

Compare to June 29, 2016

Metcon – “AC/DT”

With a partner – alternating each round – 12 Minute AMRAP:
12 Deadlifts (155/105/60%)
9 Hang power Cleans
6 Jerks