3X3, 3X2 regular squat clean tempo use dbs if needed
B1
DB UPRIGHT ROWS
12 reps emom for 7 minutes
C1
DB PUSH PRESS
4X10 40X0 explode up sloooow down
D1
DB LATERAL RAISES
3X10/10 3011 all three sets drop sets for 10 extra reps
4 rounds for total reps:
30 seconds max rep db thruster 35/25lbs
30 seconds max rep kettle bell swings 35/25lbs
30 seconds max rep db step ups 35/25lbs 20"
30 seconds push ups
1 minute rest