A. Every 2 min. for 10 min.:

1 Power clean + 1-5 Front squats

 

*** Start with 1 front squat and with every set add one. Use weight that is challenging for you.***

 

B.  10 min for quality:

15 Band pull-aparts (palms up)

15 Glute bridges on med ball

15 Goblet good mornings (moderate weight)

15 Lateral raises w. plates

Repeat

 

C. In teams of two for 12 min.:

100 m row + 5 wall ball shots 20/14 lbs

100 m row + 10 wall ball shots

100 m row + 15 wall ball shots.....

 

*** Both athletes complete all sets alternating with each other. Continue until 12 minutes are up.***