Strength
1a) Close Grip Bench Press w. a pause (1 count): 5 x 4. Rest 90s.
– Grip just inside of shoulder width
1b) Bent-over Supinated Grip Rows w. pause: 5 x 6. Rest 90s.
– Add weight each set for both movements.
– Pause 1 count at top of row
Conditioning
For time:
40-30-20-10
Alternating DB Snatch (50, 25)
Wallballs (20, 14)
10:00 Cap
Rx+:(30, 20# Medball)
L2: (35, 25) (14, 10)
L1: (30, 20) (10, 8)
Beginner:
AMRAP 7:
10 Alt. DB Snatch (Light)
10 Wallballs (14, 10)