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Warm Up and Mobility
3 Sets:
2 minutes on: 2 minutes off
20/16 Cal Row
Max Alt DB Clean + Jerk 50/35
Rest 2 minutes
3 Sets:
2 minutes on: 2 minutes off
200m Run
Max DB Overhead Reverse Lunges 50/35
*Alternate legs every rep and arms every 5 reps on the lunges*
The Row/Run should take no longer than 1 minute
Complete 3 sets of 1 section, then rest 4 minutes, then complete
the next section
There are 4 minutes of rest between Part 1/2