Establish 3RM Clean & Jerk. Set of three does not have to be tough and go, but no more than 15 seconds from the time the bar drops until set up for next rep.
-Take about 3 minutes rest between sets.
-Take no more than 30 minutes from set up to pick-up.
2 x DB Snatch (45/30)...reps are total, split them between hands.
2 x Pull-ups
2 x Cal Row*
Each round increase the reps by 2: 2nd round (4/4/4), 3rd round (6/6/6), etc.
*If you do not have the ability to have a rower near a pull-up bar (Arvin Gym), substitute the Row for burpees over the Dumbbell...i.e. 2 burpees round 1, each time jumping over the DB.