Strength: OTE 2:30 x 4: 5 Back Squats
WOD: 5 rounds for time:
30 med-ball cleans (14/20 lb)
15 ring dips
Time Cap 18 Minutes
Intermediate: 5 rounds for time:
25 med-ball cleans (14/20 lb)
10 ring dips
Beginner: 5 rounds for time:
10 med-ball cleans (6/10 lb)
5 foot-assisted ring dips
Home Workout: 5 rounds for time:
20 dumbbell squat cleans (20/35 lb)
20 hand-release push-ups
– Use two dumbbells.
Cool Down:
1 Minute Bike
1 Min Tricep Stretch Per Side