Every 2 minutes, for 24 minutes (6 sets of each):

Station 1 – Hang Clean + Power Clean + Clean

(build to work as heavy as possible)

Station 2 – Ring Dips x 10-15 reps


Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets.

(Recommended weights – 175/115 lbs)

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