Strength
Bench Press
5 x 5 x 3 x 3 x 3
50%, 60%, 70%, 80% & heavy 3
Super Set with 10 MedBall Sit Ups after each set
WOD
2 Rounds for Time:
400m Run
30 Box Step Ups w/ Dumbbell (50/35 & 24/20)
400m Run
30 Single Dumbbell Hang Clean & Jerk
400m Run
30 Single Dumbbell Snatch (alternating)
Bench Press
5 x 5 x 3 x 3 x 3
50%, 60%, 70%, 80% & heavy 3
Super Set with 10 MedBall Sit Ups after each set
WOD
2 Rounds for Time:
400m Run
30 Box Step Ups w/ Dumbbell (50/35 & 24/20)
400m Run
30 Single Dumbbell Hang Clean & Jerk
400m Run
30 Single Dumbbell Snatch (alternating)