for time;
10 ring dips
2 power clean and push press – 95#
9 ring dips
4 power clean and push press – 95#
8 ring dips
6 power clean and push press – 95#
7 ring dips
8 power clean and push press – 95#
6 ring dips
10 power clean and push press – 95#
5 ring dips
12 power clean and push press – 95#
4 ring dips
14 power clean and push press – 95#
3 ring dips
16 power clean and push press – 95#
2 ring dips
18 power clean and push press – 95#
1 ring dip
20 power clean and push press – 95#

full extension at top of push press is VITAL!
biceps to rings on dips and..i will repeat..you MUST start at full extension of elbows AT TOP of movement and finish with elbows at full extension on every rep
(i.e. you cannot jump into dips at bottom of dip, then lockout…that’s 1/2 rep)