5RFT: Power Snatches + Air Squats

Gymnastic strength: Working sets of strict ring dips

Athletes will spend 14 minutes completing the following:

6 x 3-6 strict dips @ light to moderate weight
*Athletes should use bands FIRST if they are unable to consistently maintain
the quality of the dips. For those athletes that can complete 6 body-weight
dips WITHOUT ASSISTANCE, add a light weight to make the reps more


5 Rounds for time

7 Power snatches (75/55)
35 Air squats

7 minute time cap!