140215

1. 12 min to work to a max 3-Position Clean (Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis; Hang – just above knee; Low-Hang – 2″ from the floor. ) + 1 Jerk.
2. EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.
3a. Back Squat: 4X8@80% – quick up and down with no pause every set
3b. 4X5 Weighted Strict Ring Dips (DB between legs) + ME Kipping Ring Dips (drop DB, while still in support pos on rings, & begin ME Kipping)

Conditioning:
7 RDS:
30 sec. ME Power Snatches 135/75#
30 sec. Rest
30 sec. ME Burpee Box Jumps
30 sec. Rest
30 sec. ME Muscle-Ups
30 sec. Rest