Perform 2 sets of each exercise using the work/rest ratio listed below. So, for example perform mills with the left arm, then with the right arm… then move onto left arm dead cleans, right arm dead cleans etc. Take a 30-second rest between exercises.

45 seconds work
15 second rest
30 seconds work
10 seconds rest
15 seconds work
5 second rest
Repeat on the other arm


• Mills
• Dead clean (use a heavy club)
• Side shoulder clean
• Swipe to reverse lunge