Strength/Skill

Dungeness

Complete 7 Sets of:

3 Power Cleans + 3 Front Squats @ 75% of 1RM Power Clean

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Octopi

Complete 7 Sets of:

3 Cleans + 3 Front Squats @ 75% of 1RM Clean

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WOD

Dungeness

Complete 5 Sets for Max Reps:

30 Seconds of Hang Power Clean 115/80
Rest 30 Seconds
30 Seconds of Stationary Dips
Rest 30 Seconds

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Octopi

Complete 5 Sets for Max Reps:

30 Seconds of Hang Power Clean 135/95
Rest 30 Seconds
30 Seconds of Ring Dips
Rest 30 Seconds

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Accessory (optional)

3 Sets:

DB Bench neutral grip x 8 Reps
Single Arm DB Row x 6 Reps each arm