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




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.



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

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