WOTD 11/18/25

15 Minutes of technique work:

Clean from blocks, plus 2 jerk dips (no jerk)

Blocks just above or just below knee 

On jerk dips focus on shifting back toward heel before the dip. Dip is controlled, bar stays in contact with shoulders during dip. Pause in dip position for 3 seconds. 

Then…

50/40 Cal Row

8 Rounds

2 Ring Muscle Ups 

4 HSPU

6 Cleans 155/103

50/40 Cal Row