1. Warm-up
3 Steady Rounds:
row 250m
12 Light Dumbbell Squat Snatch
20 Push-Ups
2. Strength
3 Rounds:
1:00 On 3:00 Off
Max Back Squats in 1 set @ 60% of your 1RM.
3. Interval
10 Rounds:
4 Hang Power Cleans 205/135lbs
4 Shoulder to Overhead 205/135lbs
4 Muscle Ups or 4 CTB/4 ring dips
Rest :30
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