2022-10-31 WoD

 WARM
500m run
400m row
std warmup
clean drills

MAIN

A. 3 rounds, not for time
{
complex of:
Clean high-pull
PowerClean
HangPowerClean

then
10s Static Ring Hold
3s Ring dip negative
}

B. work to a heavy 2-rep Squat Clean
2x95, 2x115, 2x135, 2x155, 1x165

C. (superset w B)
3 ring dips at 31xx tempo

D. 7 rounds for time, 17min cap
{
500m row buy-in
7 Ring Dip
7 HangPowerClean 95#
7 Box Jump 24"
}
time: 12:45