Met – Blast/Off
3 Rounds of:
- 1 Minute Barbell Power Cleans
- 1 Minute KB Dead Clean & Press
- 1 Minute Box Jumps
- 1 Minute Alternating DB Snatches
- 1 Minute Rower
- 1 Minute Rest… repeat 2 more x’s
Keep reps consistent throughout the rounds. i.e., if you do 20 reps at the box jump then continue to match it all through the workout.
On the set-up for the ROD, one row will be for females and the other for males when possible. This will be for weight set-up.