8 KB Pull throughs
10 Ring Rows
50 Single Unders
Dual DB BENT Row
8-8-8 Row (Same weight all three sets. See video above)
For Bench, after a few warm-up sets, hit a heavy set of 8 that you can just barely get. Use the warm up sets to fine tune this and make a judgment of what you can get for 8.
Take a little weight off for the set of 12. Take off a little more for the set of 16 if need be. This should burn. Make sure that first set of 8 is a true working set.
For the Rows, pick a moderate set of DB’s and stay with it, i.e. 35/25
12 Cal Row
6 Hang Power Clean 135/95
6 Shoulder to Overhead 135/95
Rest until the 12 Minute Mark
Take 5 Minutes to find a heavy Clean and Jerk. (Power or squat)
48 Single Unders