Strength:
A1)Ring Dip/Pushups
4 x 8-10
A2)Bent over Row
4 x 5each
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Conditioning:
For Time:
60 Calorie Row
30 Clean and Jerks
The Clean and Jerk should be medium-heavy for you, a weight at which you’re doing mostly (or even all) singles. Any version of a Clean and Jerk is permissible.