Practice;
Accumulate 2mins in ring hold
(hold the bottom of ring pullup using a bar false grip, keep your scapulars retracted and sholders active, maintain the hollow body position with toes pointed. With any loss of postion break, rest and go again.)
Puishment;
For max load
SDLHP 2-2-2-2-2-2-2
High Hang Muscle Snatch 8-8-8
Back Squat 8-8-8
Pain;
800m Row for time
