Strength:
Bench Press (30X1) + Dumbbell Front Rack Step-Ups (30X1) Superset:
4 x 4
__________________
Conditioning:
Every minute on the minute x 10:
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters
The work should be unbroken and leave you with a bit of rest until the next minute. The standard we are shooting for 45% of body weight (total, between both dumbbells) Scale as needed.