Perform 1 rep of the 1st exercise, then swap arms and perform 1 rep on the other side. Complete 1 rep of all 4 exercises. Then, perform 2 reps of each exercise, then 3 reps etc building 1 additional rep per set. Get as high on the reps as you can in 20-minutes.

Note: Unlike a normal ladder where you would perform all the exercises on one side before changing arms, with this workout we’re changing arms after every exercise.


  • Snatch
  • Side shoulder clean
  • Mill & rotational torch press
  • Reverse lunge & arm cast