2/3 - 300 Class

Warmup:

Medicine Ball Slams w/10lb ball
Squat toss-ups w/10lb ball

50,40,30,20,10 reps

1st:

Manmakers w/15lb dumbells *

30 reps

 

Combo Set:

Power Cleans w/40lb barbell x 10
Overhead hold w/40lb barbell x 1 minute

3 rounds, 1 minute rest, 3 rounds

 

* Manmakers - Start with dumbbells overhead. Bring them down to the floor and do a pushup while gripping them. Then, one arm row from a pushup position with the right, then the left. Do another pushup. Bring your feet up under you and clean and jerk the dumbbells. That's 1 rep.