1. Warm up

2. Skill training: power clean
5 x 3 at a moderate weight 

3. "Wilmot" six rounds for time of:
Squats, 50 reps
Ring dips, 25 reps

Don't worry, there are lots of options for scaling this.

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Fri 21 May 2011. This is a CrossFit Hero workout - have a look at the comments, videos and scores here and here.