Instructions:
Perform 10 reps of Exercise A and then immediately perform 10 reps of Exercise B. Stay on each station for 3-minutes and do as many sets as possible in that time. Rest 45-seconds and begin station 2, complete another 3-minutes, then move on to station 3. Once all 3 stations are complete, rest 60-seconds and repeat a 2nd round.
Note: Alternate arms each set.
Station 1:
Exercise A – Mill & reverse mill to squat
Exercise B – Dead clean
Station 2:
Exercise A – Swipe to shoulder clean
Exercise B – Outside clean
Station 3:
Exercise A – Thrusters
Exercise B – Advanced shoulder cast