Thursday October 1st

A. Every 1:30 for 6 sets of:
1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 6 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B. Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

HERD FIT
FOR TIME:
4 RFT
15 G2OH W/ plate
10 Bench Dips