Triplet workout - Ring Dips x 12 (big ROM), HPC & PC x 3 and FSx5, Roll outs x 10 Workout
Triplet of the following for 5-6 rounds: (not for time but push pace)
Ring Dips x 12 (Full ROM)
Perform 3 reps of Power Clean, Hang Power Clean and Squat Clean and then go right into 5 reps of Front Squats with same bar
Roll outs x 10 1 in front, then 4 on each side (lateral) and 1 straight each round. Go slow and full ROM each rep.
This is a lot more slow and steady with Big ROM and a lot of control.. use a bit of weight on the Cleans but nothing crazy.
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