A) 3 sets/Giant sets:
Dips-
Option 1- 4-6 Strict ring dips (using bands if needed or adding weight if able)
Option 2- 4-6 Box dips (one each side)
Option 3- 10-15 Box dips (one behind back)
10 Heavy db prone rows
16 Kb front rack alt lunges
–
B) For time:
21 – 15 – 9
Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
Hspu
Buy out – 9 Squat clean Thrusters
-10min cap-
–
C) Every 90 sec/x5 rounds:
Power clean + push jerk + squat clean + split jerk (drop + reset after push jerk)
-Straight into-
Every 90 sec/x5 rounds:
Squat clean + push jerk + split jerk
