Clean

During your warm up this month, practice your rowing mechanics.  This practice is where you can help your 500m rowing times.  Be more efficient.

Mobility: ankles.  External rotate shoulder.

Then:

21-15-9

Hang clean 95/65

Ring dip

Note the straight arms, fully extended hips, the bar travelling upward and toward the body.  Yes, the ball of foot is the only thing on the ground.  However, it is only as a result of the violent hip and knee extension while driving the heels through the ground.