On a 5:00 Clock
5 PVC Pass Throughs
5 PVC Around the Worlds
5 PVC Muscle Cleans
5 Jumping Ring Dips

With a partner, Partner 1 performs shoulder taps in a plank while Partner 2 moves through the PVC work. Alternate full rounds.

Ring Dip Progression //Focus

1) Jumping Ring Dip // Elbow below the shoulder at the bottom, strong jump to lockout arms at the top

2) Ring Support Hold // Elbows locked out while pulling the rings close to the body

3) Bottom of Ring Hold // Shoulder below elbows, rings and elbows hug the body

4) Kipping Ring Dip Practice // Leg straight at bottom of the dip, practice driving the knees up aggressively toward the chest. Substitute jumping dips as needed.

Perform the following complex
1 high hang clean
1 low hang clean
1 power clean

For Time:
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips