1. Warm up

2. Skill practise; five rounds of:
(a) Ring dip, 5-10 reps
Rest, 60 s
(b) Clean, practise technique and build up to a working weight for part 3
Rest, 60 s

3. For time: 21-15-9 reps of:
60/42.5 kg clean
GHD sit up

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Wed 21 Dec 2011. Have a look at the comments, videos and scores here and here.

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