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June 15, 2016

Skill

EMOM for 10 Minutes
[odd] Straight set of Ring Dips
[even] Double Unders

 

Spend 10 minutes working on ring or bar dips as well as double unders.  In every odd minute perform a potentially sustainable set of ring dips. If you are new to the skill performing strict bar or strict ring dips to build strength.  To scale you can perform dips with a band or by placing your feet on the ground by using benches or p-bars to lower yourself to the floor.   Use a method that lets perform consecutive reps for 10-20 seconds.  Advanced athletes that have established the strength requirement can work on the timing of kipping ring dips.  In the even minute perform about 30 seconds of double unders. Start with single unders and add a double unders every 2-3 reps. Once you have established consistency there workout on consecutive reps.

WOD

5 Rounds for time
12 Deadlift 185/135
6 Power Clean 185/135 lb

Workout notes: Use this opportunity to work on a heavy barbell complex of deadlifts and cleans.  The deadlift weight will most likely not be the deciding factor in what weight you should use.  Like the classic workout “DT” you are starting with the easier movement and progressing to the harder movement in each round.  The best strategy for most will be to perform a straight set of deadlifts and then single power cleans. Use a weight with which you can keep consistent technique during the cleans by dropping under the bar into a partial squat while quickly turning over your elbows.

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