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Standard Workout:

Medium Grip Lat Pulldowns 120x10, 135x8, 150x6, 165x4
Dbell One Arm Rows 60x6,6
Barbell Bent Over Rows 135x6,6
Hammer Curls 40x8,8

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300 Class

Warmup:

20 air squats
10 push press w/60lb barbell
10 jump tucks

3 rounds

Timed Superset #1:

5 air squats
5 clapping push-ups

Alternate for 2 minutes, rest 30 seconds. 3 rounds

Timed Superset #2:

5 push press w/60lb barbell
5 frog jumps

Alternate for 2 minutes, rest 30 seconds. 3 rounds

Timed Superset #3:

5 burpees
5 bent over rows w/60lb barbell

Alternate for 2 minutes, rest 1 minute. 3 rounds

Finishing Move:

Hang Cleans w/40lb barbell

20 seconds work, 10 seconds rest. 15 rounds (7.5 minutes) Rest position is bar hanging at arms length. Put the weight down, and a round is added.