Warmup (15 min): Dynamic, 15 min
Skill Work (10 min): Ring pushups/Ring Supports
Speed/Power (25 min): Clean, 2 pos (hang, pocket)
10 x 2 pos x 1 (do rep from hang, then do rep from pocket)
*add weight each set
Ab Work (5 min): 3 rounds of
15 situps
7 hollow rocks