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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