21-15-9
Squat Clean + Ring Dips
Cleans felt heavy and I was soft in the bottom, too much.
I actually failed 2 reps in the bottom of the clean. I was not rigid in the bottom and my lower back was getting on fire as I was coming up and out of the hole.
I did well in the first round, but after the first 4-5 reps of the second round it felt heavy.
The ring dips felt fine overall. I just broke them up for a few seconds to not get burned out and not breath too much before the next cleans.
I am sore today all over in my shoulders, back and forearms.
I think I need to practice DL with overhand/ olympic grip a bit.

last time I did this it says i did this in sub 6 minutes, but that's hard to belive.