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WOD - Tuesday, 3/15/2016

WU. Rope climbing technique review (5 minutes)
then, with an empty bar
5 Hang muscle cleans 
5 Hang power cleans
A. Strength: Hang power cleans (12 minutes)
Establish a 3RM
B. Gymnastics: Rope climbs** (5 minutes)
Practice rope climbs.
C. Conditioning
20 Hang power cleans (115/75)
15 Ring dips
1 Rope climb
**Wear long socks, knee sleeves and anything else you want to protect your legs from the ever-terrible rope burn.** 
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