Strength
Hang Squat clean, 5x3 (work up to 85-90% 1RM)
Strict/weighted ring dip practice between sets (5x3)
WOD
3 Rounds for time of: (15 min cap)
12 Squat cleans, 135#/95#
50 Double unders
400m Run
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Strength
Hang Squat clean, 5x3 (work up to 85-90% 1RM)
Strict/weighted ring dip practice between sets (5x3)
WOD
3 Rounds for time of: (15 min cap)
12 Squat cleans, 135#/95#
50 Double unders
400m Run