Shoulder Press, One Arm Row, Hang Power cleans, Thrusters, Burpees


Shoulder Press 5-5-5-5, using heaviest weight per set
Rest 45 secs
One Arm Dumbbell Row 4×10, using same weight per set
Rest 45 secs


Complete as many rounds as possible in 15 mins of:
20 Hang Power Cleans, 95/65 lbs
20 Thrusters, 95/65 lbs
20 Burpees

Single Arm Banded Push Downs 3×50.  Rest as needed between sets.
Dumbbell Hammer Curl 10-10-10.  Use the heaviest weight you can for each set.  Rest as needed between sets.

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