A. 3-position clean – work up to heavy set, then do two more sets at that weight.
B. For time:
50 KB swings
10 ring dips + 1 pullup
9 ring dips + 2 pullups… etc.
1 ring dip + 10 pullups
Run 1400 m (to stop sign at Park Road and back).
(Pulling and pushing movements can be scaled according to ability.)
***We still have a few spots left in our running clinic next weekend, so let us know if you are interested.