Warm Up: 10 minutes
complete required reps every minute for 10 minutes. remaining time of minute is recovery.
1st minute: get up: 1R & hi pull: 5R
2nd minute: get up: 1L & hi pull: 5L
alternate for 10 minutes
Work: 22.5 minutes
complete required reps every 1.5 minutes for 15 rounds.
use the first 5 rounds to get to “work” weight. remaining time is recovery.
50 - 60% on both exercises
barbell squat: 3 reps (back or front)
barbell power clean: 3 reps
Work: 20 minutes: Assistance: (use as a guide, no timed rounds)
3 sets/ 20 reps: 50% of max OR less
shoulder: seated dumbbell over head press
triceps: cable push down (under hand)
biceps: standing dumbbell curl (strict)
3 sets/ 6 reps on both
biceps: barbell curl