Jumping Rings

Warm-up:

Squat Day Warm-up
Complete individual warm-up prior to class.
Partner Row 1,500m - 250m Turns
Alternate with:
  1. Sots Press w/bar x10
  2. Cobra w/Reverse Hands for 30 seconds
  3. Overhead Squat w/bar x10

Mobility:

Quad/Hip Opener: Wall Stretch

Announcements:

Never Too Strong Seminar on Sept 27-28. The price goes up on 9/1!

Squat Day:

Overhead Squat 2x5 @ 50% of Snatch 1RM
Front Squat 2x5 @ 50% of C&J 1RM
High Bar Back Squat 2x5 @ 65% of BS 1RM
Low Bar Back Squat 3x5 @ 75% of BS 1RM
New Athlete Low Bar Back Squat 3x5

Skills & Technique: (Click below for links to more info)

Wod:

Jumping Rings
 
10 Strict Ring Dips
12 Box Jumps 24/20"
 
9 Minute AMRAP