11/19/2016

18
Nov

11/19/2016

For strength today, hit 3 heavy sets of hang clean triples and record your heaviest. Focus on pulling under the bar and receiving in a nice vertical position. After that we’ll be hitting a 3 round Met-con, try to hit big sets on the dead lifts and scale ring dips to box versions or even push-ups if needed.

Strength

Hang Clean

3,3,3

Conditioning

3 Rounds for time
20 Dead lifts (165/115)
40 Double unders
10 Ring dips
2 Rope Climbs