A) Every 2 min x 4 sets each:

Station 1: 8 front squats

Station 2: 12 DB bench press @ 30X1

 

B) For time:

– 1000/800m row

– 20 squat cleans (185/135, 155/105, 135/95, 155/75)

*Weight should allow you to perform quick and precise singles.

*RX+ use 225/155.

 

C) 3 sets for quality:

– 3 TGUP / arm

– 10 DB/KB Romanian deadlifts @ 30X1