In 3 minutes, complete:
12 Dumbbell power hang cleans 50/35
12 front rack lunges
12 alternating dumbbell snatches (one arm only)
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
In 3 minutes, complete:
12 Dumbbell power hang cleans 50/35
12 front rack lunges
12 alternating dumbbell snatches (one arm only)
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
Part A:
5 rounds of
40 feet of lunging with 135/95 on your back
25 GHD sit-ups
Part B: Bench press pyramid
1x10 at 60%
1x8 at 70%
1x6 at 80%
and back down