Warm-up

Strength:

Every 2min x 10min (5 sets) Sumo Deadlift x 5 reps

Start at 50% and build to something moderately heavy but still touch n go.

Conditioning:

For Rx ring dips, make sure your biceps are touching the rings at the bottom and you get to full extension and lockout before going into the next rep. For hand release push-ups, make sure you are coming up in a plank position without worming. Hips and shoulders rise at the same time.

10 Ring Dips

20 Power Cleans 135/95

75 Air Squats

20 Power Cleans

10 Ring Dips

Or

10 Hand Release Push-ups

20 Power Cleans 95/65

75 Air Squats

20 Power Cleans

10 Hand Release Push-ups