A) Every 60 seconds x 12 sets

– power clean + push jerk

 

B) Every 5 minutes x 4-5 sets:

– 500m row

– 10 shoulder to overhead (135/95)

– 30 double unders

RX+ use 155/105 and complete 50 double unders.

 

Masters

A) Every 60 seconds x 12 sets (6 each)

Station 1: 6 deadlifts (building per set)

Station 2: 6 strict pull-ups (make them tough)

 

B) Every 5 minutes x 4-5 sets:

– 400m row

– 10 DB push press

– 30 single unders (15 jumping jacks or 6 cal AB)