S/S/S:

Three Position Clean (Ground, Right Below Knee, High Hang) + 1 Jerk at the end

1X70%

1X75%

1X80%

based on 15Feb 1RM

Video courtesy of Catalyst Athletics.  Another round of three-position clean.  Goal is still to hold onto the bar through the three cleans, and then finish with one Jerk at the end.

WOD:

Every 2 Min for 12 Min:

5 Deadlifts (315/220)

10 Ring Dips

Scaling Options:

DL-> 75-80% of 1RM

Ring Dips -> stationary-> box dips

Cool Down:

Hang from pull up rig x 2 min

Tricep mash x 1 min per side