A) 4 sets/super set:
6-10 Ring dips (weighted if able)
8 Bb curls
Max L-hang
–
B) For time:
20 Single kb hang clean + jerks – Left arm (up to 24/16kg)
20/17 Cal row
20 Single kb hang clean + jerks – Right arm
20/17 Cal row
18 Single kb hang squat cleans – Left arm
18/15 Cal row
18 Single kb hang squat cleans – Right arm
18/15 Cal row
16 Single kb shoulder to overhead – Left arm
16/13 Cal row
16 Single kb shoulder to overhead – Right arm
16/13 Cal row
14 Single kb front rack alt lunges – Left arm
14/11 Cal row
14 Single kb front rack alt lunges – Right arm
14/11 Cal row
12 Single kb hang snatches – Left arm
12/9 Cal row
12 Single kb hang snatches – Right arm
12/9 Cal row
