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A. Work up to a heavy set in the following complex: 2 low hang cleans + 1 hang clean. (Low hang clean is 1″ off the floor.)

B. For time:

21-15-9 of: Russian KB swings (heaviest possible)

Knees to elbows.

C. For max time: 3 slow pull-up negatives, then 5 slow push-up negatives. Even if you don’t normally do push-ups on the floor, you should attempt these negatives on floor, or if necessary do them banded. Rest as needed.