AD
A1. Single Arm DB Bench Press 8-10 @ 40X2 Rest 30 sec b/t Arms
Rest 30 sec
A2. Single Arm DB Row 10-12 @ 20X0 Rest 30 sec b/t Arms/ 2 Min b/t sets x 4
Fitness
A. Close Grip Bench Press 6-8 @ 40X1 Rest 2 Min x 4
*Try to add 5-10lb’s to last weeks heaviest set
B. Pull Up Negatives- AMRAP @ 40A0 Rest 1:15 x 4
*Goal is same reps as last week
+
6 Min AMRAP:
Burpees
*Every Min on the Min- 15 Single Unders
Sport/ Competition
A. Clean & Jerk- Heavy Single
+
For Time:
Row 250M
15/ 10/ 5
Power Cleans- 135/ 95#
Ring Dips
Row 250M