Same as class. Get heavy. No double hitching. Halt at the knee for 3 seconds and then explode from that position. As though the bar is on blocks.
-Strength-
Same as class except for one thing:
Use only orange and they must be tight, even when in the bottom position. I'd set them up on the rig by the desk. Choke around cross bar. You will do this every Thursday.
-Conditioning-
You knew it was coming. Legless. Learn how to kip them. Have patience and straight arms. Straight arms equal better performance. Also, 55#/35# plates for lunges.
-------------Extra Work-----------
Not for necessarily for time but not slow either. Focus on quality work.
Men
Five rounds of:
20 Ring Dips, no kip
5 Bar Muscle ups
Women
Five rounds of:
10 Ring Dips
3 Bar Muscle ups
Any ladies who choose to do the men's variation are allowed to kip.
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