21-15-9 reps of:
Clean 135 pounds
Ring dips
Scaled
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 2x the number bench dips.
Post time to comments
Static work
Pick 2 from the list below and total 2 minutes work in each.
Do not repeat your choices from 2/9/08
Hollow rocks
Dead Hangs
Planks
Tuck Supports
21-15-9
Dumbbell cleans with 12 lb ea and full squat @ end (did 15 on last round by mistake)
Bar Dips facing GHD with feet on ground (a little shoulder discomfort)
11:05
static hangs from rings with feet touching
static tuck supports on GHD facing out (hands hurt)