Complexes to be completed AFAP without dropping barbell UNBROKEN. The goal is to spike the heart rate and then rest and recover until heart rate returns closer to normal. The weights should be challenging, but should be light enough to allow you to complete the entire complex without having to set the weight down and rest.
Complex #1 x 4 sets (rest 2-3 min between):
6 Bent-over rows
6 Hang clean high pulls
6 Front squats
6 Shoulder to OH
Complex #3 x 4 sets (rest 2-3 min between)
6 Hang KB Snatch (R)
6 Hang KB Snatch (L)
12 Russian KBS
6 TGU (3/arm alternating)
used 35# kb for all complexes. did this on the beach at Swami’s with MB’s bootcamp class.