Tuesday Oct 11, 2016

SOD: Clean pull (2) + Hang Power Clean (2) + Front squat (1) working up to a heavy single set of (2 clean pulls, 2 hang power cleans, 1 front squat all w. out regripping the bar) 15-20 min of work

WOD: 20 min EMOM
min(s) 1, 5, 9, 13, 17 @ 3 squat cleans (or, if you power clean it you then must also do a front squat)
min(s) 2, 6, 10, 14, 18 @ 8-12 ring dips
min 3, 7, 11, 15, 19 @ 8-12 wall balls
min 4, 8, 12, 16, 20 @ 8-12 burpees