Every 4min for 3 rounds:
A1. Back Squat @30X0 10-12
A2. Powell Raise @3010 10-12
+
4 rounds:
5 hang squat cleans 135/95 115/75 Beginners: Power Clean + Front Squat 75/55
20 back extensions
60sec rest
+
Groups of 4:
p1 – 150m row all out
p2, p3, p4 – rest
team cycles through three times
