A. Pull-up strength – 3 sets of max effort chin-over-bar holds. If you want kick it up a notch, on your way down from each hold, do a max effort hold at an elbow angle of 90 degrees as well.
Finish off with 3-5 sloooow (20-30 seconds) negatives.
B. For time:
21-15-9 reps of:
Cleans (135/95, or 70% of your 1 rep max clean)
Ring dips (scale to ring push-ups or push-ups as needed).
Compare to March 19, 2013.