3-4 rounds for quality of:
3-8 Strict Pull-ups (band, toe spot or bar row)
10/10 Single Arm Dumbbell Upright Rows, pick load
10-15 Ring Rows
Rest 1 min
For time:
21-15-9
Hang Power Clean
Shoulder to Overhead
-rest 4:00-
9-15-21
Shoulder to Overhead
Hang Power Clean
18 MIN TIME CAP
Weight: very light load max weight 75/55lbs… can use barbell or DB