Strength/Skill

Dungeness & Octopi

Every 2 Minutes for 14 Minutes (7 sets):

Power Clean x 2 Reps

Start around 70% of your 1RM and build by feel

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WOD

Dungneness

Complete 5 Rounds for Max Reps:

30 Seconds of Sattionary Dips
Rest 30 Seconds
30 Seconds of Hang Power Cleans 135/95
Rest 30 Seconds

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Octopi

Complete 5 Rounds for Max Reps:

30 Seconds of Ring Dips
Rest 30 Seconds
30 Seconds of Hang Power Cleans 165/110
Rest 30 Seconds