WOD Mon Mar 11, 2019

Part 1: Clean 3×1

Go heavy, or practice technique.

Then…

Power Cleans 12/10/8/6/4
Ring Dips 14/12/10/8/6
Pullups 20/16/12/8/4

Option 1: 115/75
Option 2: 95/65

Option 3:

KB Swings
Box Dips
Ring Rows

20/16/12/8/4

Option 1+: full cleans 135/95; chest to bar pullups
Option 1++: muscle ups 11/9/7/5/3 instead of dips and pullups

Combine options as desired.

Then (optional)…

20/16 cal row or bike
15 back squats
25 burpees

Choose your own weight on the squat. It should be moderately heavy but unbroken. Note your weight with your score.