Workout of the Day
A.
Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps
Rest 2-3 minutes
I didn't rest between singles, and I got up to about 155. For Ring Dips, I substituted Parallel Bar Dips with assistance, because this is something I've ALWAYS struggled with.

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 165/115 lbs)
For each set, I used 155 instead, because I could get a better pace and maintain good form. Instead of resting 3 minutes, I rested for 2 minutes. For each of the three sets, I got up to 4 Front Squats, and that almost got me right up to 3 minutes each time.