Ring Support / Pistol Skill into DB Hang Squat Clean + Ring Dip
Friday, April 17th, 2026
Rx
Skill 4 Sets - 0:30-0:45 Ring Support Hold - Alternate - Single Leg Box Pistol Negative - 6 each leg @ 6 sec negative Then For Time 30-20-10 - DB Hang Squat Cleans (50/35) - Ring Dips
Level 2
Skill same structure with banded ring support or box-assisted pistol negatives. For Time: 30-20-10 DB Hang Squat Cleans (35/25) + Box Dips or Banded Ring Dips.
Level 1
Skill: 4 Sets of 0:20 Ring Support or Top-of-Dip Hold + 5 each leg Box Squat to Slow Lower. For Time: 24-16-8 DB Hang Cleans (20/15) + Bench Dips or Push Ups.
Goal: Upper-body stability and single-leg control first, then fast turnover on a squat-pattern couplet.
Stimulus: Support work should sharpen positions, not exhaust people. The metcon should feel punchy and leg/shoulder heavy, with the round of 30 setting the tone.