WOD 01/04/16

A: 3 RFT of:

15 USA K.B. Swing (24/16Kg)
10 HRPU
5 Strict Chin Up

– 5 Minute Cap

B: Hang Power Clean – Challenging Set of 5 Reps

These should be touch and go reps. Rest as needed.

C: Push Jerk – 3/3/3/3

6 Minutes WU To 85% of 2RM + 4 Sets @85%; Rest as needed.

– 15 Minute Cap

D: Weighted Dip – Challenging Single

Max or sets across; @20X1 -12 Minute Cap

Notes: Try to go slightly heavier than 10/19/16

If you are as of yet unable to do a weighted dip, scale to un-weighted dip or box dip or band assisted dips. Choose appropriately challenging regression and complete 4 sets of 5-10 reps.