A) E2MOM x 8 sets:

– 1 hang clean + 1 power clean + 2 front squats

 

B) 3 rounds for time:

– 400m run

– 8 front squats

– 12 ring dips

 

*Barbell comes from the floor. Use approximately 75% of 1RM front squat weight.

*RX+ perform 4 ring muscle ups instead of dips.

 

C) 3 sets:

– waiters carry down and back (1 length/arm)

– 30 sec/side side plank