THURSDAY 21 July 2022

Warm-up
3x
10 Push-ups
10 Ring Rows

1x (bar)
10 Front Squat (1s pause)
10 Hang Power Clean

Workout
21 Hang squat cleans 45/30
15 Ring Dips
21 KB Swing (24/16)

15 Hang squat cleans 45/30
15 Ring Dips
15 KB Swing (24/16)

9 Hang squat cleans 45/30
15 Ring Dips
9 KB Swing (24/16)

Ring dip scaling: Negative Ring dips/Box DB Dips (Scaling help with feet)

KB Swing scaling: Russian swing