260830

RX
For time:
21 power cleans (95/135 lb)
21 high-ring dips
15 power cleans (125/185 lb)
15 high-ring dips
9 power cleans (155/225 lb)
9 high-ring dips
– Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.

INTERMEDIATE
For time:
21 power cleans (75/115 lb)
21 ring dips
15 power cleans (95/135 lb)
15 ring dips
9 power cleans (105/155 lb)
9 ring dips

BEGINNER
For time:
15-12-9
Power cleans (35/45 lb)
Foot-assisted ring dips

Masters 55+ option:
For time:
21 power cleans (75/115 lb)
21 ring dips
15 power cleans (95/135 lb)
15 ring dips
9 power cleans (105/155 lb)
9 ring dips

SKILL WORK
Pre-workout strength
5 sets for load:
3 touch-and-go power cleans
– Rest 2:00 between sets.
– Find a heavy set for today.