Cleans!

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):

2 Clean Lift-Offs + Power Clean

This is Week 1/10 of this cycle and we are focusing on technique.

Metcon

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Power Clean

Bar Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips