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:

1. Perform
2. Use band assistance
3. Jump to support and control the negative descent (the way down)