Warm up:
3 Rounds of 10 reps
DB deadlift (20-30Kg)
Medball cleans
Triceps push ups
Strength: Every minute for 10 minutes (10 sets): Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
Workout: For time: 15 Power Cleans (50-60Kg/35-40Kg) 30 Ring Dips 10 Power Cleans 20 Ring Dips 5 Power Cleans 10 Ring Dips