Wednesday April 7th

A. Every 1:30 for 8 sets of:
Clean Lift-Off + Clean + Hang Clean
Build over the course of the 8 sets to something heavy for today.
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 for the lift-off.

B. Option 1
Complete rounds of 9, 7 and 5 reps for time of:
Clean (205/145) (power or squat)
Ring Muscle-Up
OR…

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

HERD FIT
3 RFT:
15 G2OH w/plate
15 Bench Dips