3.3.20
A. Warm Up
3 sets NFT
Row 60 seconds
5/arm Single Arm DB Upright Row to External Rotation
3/arm Single Arm Dumbbell Hang Squat Clean+ Dumbbell Single Arm Split Jerk
B. Strength
Front Squat
2 sets
1 Rep every 15 seconds x 3 minutes @ 50% of 1RM
*Try to hold barbell in front rack the entire 3 minutes
-rest 5 minutes-
C. Conditioning
2 sets – Power Work
10 Power Cleans
-rest 15 seconds-
10 Bar Facing Burpees
-rest 15 seconds-
25 seconds Row @ 95%
-rest up to 3 minutes between sets-
*record load and total cals
*keep POWER UP on these Row sprints
Coaches challenge
2 sets
10 Overhead Squats @ 20X0
Tempo
-rest 15 seconds-
10 Bar Facing Burpees
-rest 15 seconds-
25 seconds Row @ 95%
-rest up to 3 minutes between sets-
*record load and total cals
*keep your POWER UP on these Row sprints
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