STRENGTH
12 MINUTES TO ESTABLISH 3 REP SQUAT CLEAN
WORKOUT
AMRAP 16
400M RUN
6 BURPEES OVER DUMBBELLS
8 TOES TO BAR
10 DUMBBELL LUNGES* #50/35
*2 DUMBBELLS HOLDING IN FARMERS CARRY POSITION
POWER HOUR
Warmup
- 2:00 blood flow
- 20 prone angels
- 20 prone swimmers
- 10 Pushups to Downward Dog
1. Close Grip Bench Press
- 1 x 10 (70% or about a 7RPE)
- 1 x 8
- 2 x 6
- 2 x 4 (Heavy Challenging Sets/85%
2a. Lying Bottoms up KB Bench Press
- 2 x 10 e.s
- 2 sec pause @top
2b. Bent Over Snatch Grip Row
- 2 x 10
3a. Incline DB Press (Stack Plates under Bench)
3 x 10
- 3b. KB Gorilla Rows
- 3 x 8/8
- 3c. DB Renagade Row to External Rotations
- 3x 8/8