8-16-16


Barbell

5X3 Clean Lift-Offs + 1 Clean + 1 Jerk @ 80% of max for the complex across – rest 2:00

Conditioning 

20:00 AMRAP of:

15 KB front rack step ups 24/16

10 Ring Dips
30 KB Swings 24kg/16kg

-Advanced-

20:00 AMRAP of:

20 KB Front Rack Step ups 24/16
20 Ring Dips
40 KB Swings 24kg/16kg

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