A. GENERAL (6:00)
Athletes will grab their barbells (& KBs) then perform 10-15 burpees over bar (facing or lateral)

Then

2 rounds of
5 KB Deadlifts (workout weight or lighter)
5-7 Push ups
10-15 sec support hold on rings

B. MOBILITY / ACTIVATION (2:00)
Front Rack Elbow rotations
30-45 seconds in front rack
30-45 seconds in back rack

C. SPECIFIC (10:00)
Clean Drills: Focus on finishing the extension
- 2 x 3 Clean Lift Off
- 2 x 3 Clean High pull
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- 2 x 5 Dip Power Clean
- 5 Power Clean
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Ramp up to 75%

C2. SPECIFIC (6:00)
Ring Dips
- 5 Jumping ring dips or 5 Box dips, control descent
- 2 x 3-5 Ring dips/ Band assisted or Box dips
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KBS
- 5 Single Russian swings
- 5 KBS
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Goblet Squat
10 Air Squats
5 Goblet Squat, workout weight

3 rounds, Each for time
10 Ring Dips
20 KBS @ 53/35 lbs
30 Goblet Squat @ 53/35 lbs

-Rest 1:00 b/w-

Score: Each round for time
TC: 12 minutes
KG: 24/16
(Beg: 12/9, Int: 16/12)

Scaling Options
Beginner
8 Box Dips
16 KBS @ 26/18 lbs
20 Goblet Squats or Air Squats

Intermediate
10 Jumping ring dips
20 KBS @ 35/26 lbs
30 Goblet Squat

Feet Elevated Ring or Body rows
3 x 10-15 reps, rest as needed

Goal: Upper Back accessory