5-4-3-2-1 Perform the complete ladder, (i.e. 5 left hand 5 right hand, 4 left hand 4 right hand etc.) on each exercise before moving to the next exercise KB Dead Hang Power Snatch: Men 53-70# Women 26-44# Off-set Push Up: One hand on the KB handle, one one the floor KB High Pull: Men 44-62# Women 20-35# Floor Press-Arm Bar TGU: Men 35# Women 18# KB Dead Clean: Men 62# Women 35#