The Clean Warm Up

3 sets with an empty bar
10 Deadlifts
5 Muscle Cleans
5 Strict Press
5 Back Squat
5 Good Mornings

1. Power Clean (75%x 5 reps, 85%x 3 reps, 95%x 1+ reps) - All touch n go and last set is for max reps

2. Complete the following for time:

1 round of:
30 hang power cleans (50/35)
15 ring dips
15 Chest-to-bar Pull-ups

Then, 2 rounds of:
20 hang power cleans (50/35)
10 ring dips
10 Chest-to-bar Pull-ups

Then, 3 rounds of:
10 hang power cleans (50/35)
5 ring dips
5 Chest-to-bar Pull-ups

3. SUPPLEMENTAL:

3 rounds:

Accumulate 60 seconds of L-sit time on parallettes

Rest as needed

10 reverse hypers (Heavy)

Rest as needed