Part 1: Dip & Clean Warmup
Part 2: Ring Dip Ladder (Max 10 min)
Rest 5 minutes.
Hang Power Clean Ladder (Max 10 min). 75% Clean 1 RM
* Plank 30 sec if you don’t make it to Rnd 10.
Scale: Ring Dips -> Bar Dips, Box Dips.
Notes: Stimulus = Muscle Endurance.
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Record number of minutes completed for each exercise. If you can’t complete the reps in a min then the next min you plank for 30 seconds.