Strength
Bench Press & Strict Press (super set)
5 x 3 - building from 40%, 50%, 60%, 70% and 80% of respective lift
Finish with:
2 rounds of 10 (per arm) Single Arm Dumbbell High Pull and Dumbbell Overhead Hold (both arms, 30secs)
WOD
AMRAP 15
20 Single Arm Dumbbell Hang Clean/Jerk (50/35, alternate every 5)
18/12 Calorie Air Bike or Row
16 Bar Facing Burpees
10 Deadlifts (185/125)
Bench Press & Strict Press (super set)
5 x 3 - building from 40%, 50%, 60%, 70% and 80% of respective lift
Finish with:
2 rounds of 10 (per arm) Single Arm Dumbbell High Pull and Dumbbell Overhead Hold (both arms, 30secs)
WOD
AMRAP 15
20 Single Arm Dumbbell Hang Clean/Jerk (50/35, alternate every 5)
18/12 Calorie Air Bike or Row
16 Bar Facing Burpees
10 Deadlifts (185/125)