Pre-Workout Strength: 5 sets for load:
3 touch-and-go power cleans
– Rest 2:00 between sets.
– Find a heavy set for today.
WOD: For time:
21 power cleans (95/135 lb)
21 high-ring dips
15 power cleans (125/185 lb)
15 high-ring dips
9 power cleans (155/225 lb)
9 high-ring dips
– Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.
Intermediate: For time:
21 power cleans (75/115 lb)
21 ring dips
15 power cleans (95/135 lb)
15 ring dips
9 power cleans (105/155 lb)
9 ring dips
Beginner: For time:
15-12-9
Power cleans (35/45 lb)
Foot-assisted ring dips
Home Workout: For time:
21-15-9
Dumbbell power cleans (35/50 lb)
Hand-release push-ups
– Use two dumbbells.
Cool down: 1 set:
15 banded bent-over band rows (:03 hold at the top of the pull)
15 banded pull-aparts (:03 hold at the end of the pull)
1:00 tennis or lacrosse ball pec smash