6×70% 6×75% 4×80% 4×85%
Every Minute on the Minute x 10min
30sec of Max Reps, 30sec of Rest
Station 1- Hang Squat Cleans
Station 2- Push Press
*No Rx. You pick the weight, but use the same weight for both movements. Keep it a push press, no jerks.
Hercules Upper Body Burner
4 rounds without stopping
15sec Dumbbell Lateral Raises
15sec Hercules Hold with Thumbs Facing Up
4rounds without stopping
15sec Dumbbell Lateral Raises with Thumbs Facing Up
15sec Hercules Hold with Palms Facing Up
This is much harder than it looks. 2.5lb and 5lb metal plates are plenty of weight. You may want to try it unweighted for your first time.