Every 90 seconds for 15:00 (10 rounds)
Deadlift, 3 repetitions (see note below on weight)
Front Squat, 3 repetitions
Shoulder to Overhead, 3 repetitions
Rest as needed then,
On a 3:00 clock,
Concept2 Row, 20 calories
Ground to Overhead, 20 repetitions (95lb. / 65lb.)
Concept2 Row, As Many Calories As Possible (score)
Note: On the “Nasty Nine” find a weight that you can maintain for the entire “complex” of 9 repetitions. A great goal for men is 135lb. to 185lb. and women 95lb. to 115lb. Advanced athletes should strive to “string together” the required skills, ie., the last Front Squat could be a Thruster and satisfy the first Shoulder to Overhead.
Warriors on the Grinder!