31 Dec 2024

A. 5 Minutes of Clean Instruction and Practice

B. Every 2 minutes for 18 minutes: Clean
Sets1-2: 3 reps @ 70-80%
Sets3-5: 2 reps @ 80-90%
Sets6-9: 1 rep @ 90%+

C. EMOM 8 Alternating Minutes:
Min1: 30s MB Weighted Situps
Min2: 5-10 Strict Ring Dips (Scale: 5-10s Hold at Support or Box Dips)

Score = Heaviest Clean