Warm Up:
150m Row
5 RDL (empty barbell)
5 ASQ
5 Jump Downs
5 Push Ups
5 Burpees
7mins
Strength:
Every :30 x10
1 Full Clean
“Rack Work”
:30 DBL KB FSQ (L-M)
:15 1H/1L KB Hold
:30 Rest
:15 1H/1L KB Hold
:30 Alt KB Row
:15 DBL FR Hold
:30 Rest
x3
At-Home Version:
:15 HS Hold
:30 ASQ
:15 Rest
x9