3/23/23 4 power cleans + 1 squat

Warm up

1/2 mile run

10 kb deadlifts

10 kb front squats

20 kb swings

Strength

Build a heavy

4 power cleans + 1 front squat

Conditioning

1/2 mile run

3 rounds

10 rings dips

2 power cleans + 1 squat

Then

1/2 mile run

2 rounds

10 ring dips

2 power cleans + 1 squat

Then

1/2 mile run

10 rings dips

2 power cleans + 1 squat