September 7, 2015 – Performance

Workout of the Day
A.
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 @ 2111

B.
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)