7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.


Alternating Tabata of:

Ring Dips
Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.