Workout
4 rounds on the 3:00 start
1 squat clean+ 5 front squats–start at 50% and build to 60% of your front squat or clean, whatever is heavier
50 double unders
rest until the 16:00 mark and then begin
3 sets for load
1:00 row HARD
10 supinated pendlay rows–move the bar fast and explosively on the way up
10 tall kneeling zottman curls
rest 2:00 in between sets