On the 10 minutes x 3
Round 1
20 HSPU strict
1000/800m row
20 HSPU strict
100 DU
20 HSPU strict
Round 2
15 HSPU strict
750/600m row
15 HSPU strict
75 DU
15 HSPU strict
Round 3
10 HSPU strict
500m row
10 HSPU strict
50 DU
10 HSPU strict
On the 10 minutes x 3
Round 1
20 HSPU strict
1000/800m row
20 HSPU strict
100 DU
20 HSPU strict
Round 2
15 HSPU strict
750/600m row
15 HSPU strict
75 DU
15 HSPU strict
Round 3
10 HSPU strict
500m row
10 HSPU strict
50 DU
10 HSPU strict
A: On the 2 minutes at increasing loads x 12
1 power clean + 1 low hang full clean (below the knee) +1 jerk
B: Back squats
6x8 at 55%