A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Squat Clean+ Squat Clean
*Sets 1-3 – 70%
*Sets 4-6 – 75%
*Sets 7-8 – 80%
B.
RX
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 14-16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry ( 22.5/15 Kg)
Minute 2 – 20 Single-Arm Dumbbell Presses (10 Left + 10 Right)
(non-working arm holds DB in front-racked position)
Minute 3 – 16-20 Box Jump (60/50cm – jump up, step down)
Minute 4 – Max Rep Burpees
Minute 5 – Rest
Scaled
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 14-16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry ( 17.5/12.5 Kg)
Minute 2 – 20 Single-Arm Dumbbell Presses (10 Left + 10 Right)
(non-working arm holds DB in front-racked position)
Minute 3 – 16-20 Box Jump (50/40 cm – jump up, step down)
Minute 4 – Max Rep Burpees
Minute 5 – Rest
Basic
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 14-16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry ( 10/5 Kg)
Minute 2 – 20 Single-Arm Dumbbell Presses (10 Left + 10 Right)
(non-working arm holds DB in front-racked position)
Minute 3 – 16-20 Step Up (60/50cm – jump up, step down)
Minute 4 – Max Rep Burpees
Minute 5 – Rest
