Strength:

You have 30 minutes to perform a max effort clean.

Conditioning:

Complete as many rounds as possible in 4 minutes of: 5 ring pull-ups/10 hip extensions/15 box jumps (20" for men and women). Rest 90 seconds and repeat for a total of four cycles.

Training Tips: Ring pull-ups means touching the rings to your chest. Ring pull-ups are harder than kipping straight bar pull-ups since the rings swing. You can sub chest to bar for the ring pull-ups if needed.