WOD:

1) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Front Squat + Push Press

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as technique/warm-up work.

2) Every 1:30 x 7 sets: Clean Pull + 2 Hang Clean + Jerk

Continue to build loading from Part 1. Work the same Hang Position as Part 1. Both Cleans full Squat. Build as heavy as deemed fit.

3) 3 rounds AQAP:

50 Double-unders

21 Overhead Squats 75/55

2 Rope Climbs 15ft

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. No loading, focus on positioning.

5) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE