27-21-15-9 reps for time of:
95-lb. squat cleans
Ring dips
Beginner
21-15-9-6 reps for time of:
Hang squat cleans
Leg-assisted ring dips
Men use 55 lb.
Women use 35 lb.
Intermediate
27-21-15-9 reps for time of:
Squat cleans
Ring dips (1 set–finish the round with push-ups)
Men use 95 lb.
Women use 65 lb.
If you can do 10 unbroken ring dips and 10 cleans at 95/65 lb., perform this workout as prescribed. Break the dips into small sets to avoid failure.
Competitors:
Week Three:
Day 1:
Back Squat
3×1 @85%1RM