S/S/S:

3 Position Clean (hang, right above knee, floor)+ 1 Jerk*

2×70%

2×75%

1X80%

%s are of 1RM set on 15Sept

*So, for this cycle, we are going to work a three-position clean (high hang, above knee, full) After the full clean, perform one Jerk (either push or split).  The value of this complex is we will focus on hip extension and grip strength.  The Jerk keeps your technique dialed in.

WOD:

3 Rounds For Time:

20 Goblet Squats (70/53)

10 Ring Dips

Scaling Options:

KB for Goblet Squats – 53/35 ->35/25

Ring Dips – stationary dips -> dips off a bench

Cool Down:

Couch stretch – 2 min per side

Cherry pickers (slow and controlled) 3×12 – rest as needed between ea set