A) Every 2 min x 4-5 sets

Station 1: 400/325m row

Station 2: 8 hang power snatches (95/65) + 10 box jump overs

Station 3: 12 alternating front rack reverse lunges + 8 burpees over the barbell

Station 4: rest

 

RX+ use 115/75.

 

B) 3 sets for quality:

– 3 TGUP / arm

– 8/side single leg DB/KB Romanian deadlifts

*If single leg isn’t attainable perform 10 regular RDLs.