Practice roles in the warm up.
See Oct 17, 2012
A. For Time:
The various progressions will be on the whiteboard.
Ladder of 10 down to 1
Deadlifts 185/275 lbs
ring dips
Note: Do not hurt yourself on the deadlifts. There is no excuse for poor form. Accept where you are at and don't overextend yourself.
Your coach will provide you with various progressions.
B1. crab walk x 5 each direction x 3 sets
B2. cossack insertions x 5 each direction x 3 sets
B3. 5 roles each direction x 3 sets
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