Wednesday, January 14th, 2015:

Ring Dip Ladder or Regular Dips

Rest 5 minutes 

3/4 bodyweight Hang Power Clean Ladder 

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. 

* scale weight for hang power cleans as needed. Use half of body weight if 3/4 is unrealistic. 


Extra Work: 

3 sets (not timed) 
1 minute plank hold 
20 ab-mat sit ups