WOD:
Part 1:
In 20 minutes, build to a Heavy Complex of:
Power Clean + Squat Clean + Front Squat
1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 complex)
Part 2:
Every Minute on the minute x 8 Minutes:
Odd Minutes: Practice Ring Dips (See Below)
Even Minutes: Weighted Sit-ups w/ dumbbell across chest
FORMAT:
*You should begin your first set of the complex at approximately 75-80% of your 1 rep max Squat Clean.
*Regardless, build to something challenging.
*Ring Dips:
- Perform
- Use band assistance
- Jump to support and control the negative descent (the way down)