A. Cleans from blocks
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, down 20 lbs, 2 reps x 2 sets
B1. Ring Dips
Beginners: 3-5 bar dips or ring dips with feet elevated x 5 sets (Make sure you take your feet off the box at the top for a solid 2 seconds. If you are on the rings, fight hard for your support hold; rest 1 min.
Intermediate: Either AMRAP Bar dips in 2 minutes or 1-3 bar dips x 5 sets; rest 1 min.
Advanced: Either 2-5 ring dips, netural or support hold position (Advanced should maintain support hold through entire range of motion. Less advanced should work for a solid 1 second hold at the top of each rep before going back into a neutral grip.
B2. low gate work - backwards to frontwards pistol x 5 reps per leg x 5 sets
Today ONLY I will allow folks to make up a met con from last week if they so desire. I know a fair number of you weren't able to make it out to many of the testing wods from last week so here is your chance.
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