Conditioning:

For time, each set:

Every 2:00 X 6 Sets (12:00):

40 Double Unders

4 Squat Cleans + 4 Push Jerks (60-70% of 1RM C&J)

Accessory: “Shock Method”

3 sets:

6 Barbell Bent Over Row (Heavy)

12 Single Arm Dumbbell Row (each side/moderate-light)

25 Ring Rows

-Rest 2:00 between sets-

* Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets.