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.