A) Build to a tough squat clean in 10 min (be smart, not too many sets)

– If you are feeling a 1RM, go for it.

B) Take 70-80% or A and perform 1 rep every 30 sec for 8 min

C) DB bent hip row heavy @20X1; 5-8/arm; rest 30sec btw arms x 3 (pull db with elbow up and db going toward hip)