Workouts of the Day


Every 2 minutes, for 8 sets (16 min):

Clean Lift-Off + Clean + Hang Clean

Build over the course of the 8 sets to something heavy for today.

*A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees for the lift-off.

Option 1
9 – 7 – 5 reps for time:
205/145 lb Clean (power or full)
Ring Muscle-Up


Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring or Stationary Dips
10 Power Cleans
20 Ring or Stationary Dips
5 Power Cleans
10 Ring or Stationary Dips