Skill:
3 X M.E DIPS ( Rings or Matadors)
Strength: ( Make – Day) or Hang Snatch Work
1×5 @ 75%
1×3 @ 85%
1×1+ @95%
Work:
1 mile time trial
rest : Half the time it took for you complete 1 mile time trial
1 mile run
THEN
SOMETHING SPECIAL
* attempting to fall within 30 -60 seconds of first attempt.
Accessory:
50 AB Wheels
