I.3 Sets
5 Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk @5-6/10 RPE
*Rest as needed between sets
II.Take 10-12 minutes to establish a heavy set of 5 Double Dumbbell Push Jerk
-Then, rest 3 minutes before next part-
2 Sets
20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE
*Rest 2-3 minutes between sets-
III. 5 Sets
3 Wide Grip Weighted Pull Up
10 Dumbbell Front Raises + 10 Dumbbell Lateral Raises
-rest 1:30-2:00 between sets-
-Then-
25 Wide Grip Strict Pull Up (you can use a band)
25 Behind the Neck Lat Pulldown or Banded Seated Lat Pulldown
Metcon: 7 min cap
5 Rounds
5 Power Clean (185/125)
5 Bench Press (185/125)
Rx’d Sub for Bench Press if you only have 1 barbell:
1. 6 Dumbbell Bench Press (2x70/50)
2. 10 Dumbbell Bench Press (2x50/35)
3. 12 Push Ups
Scaled:
5 Rounds
5 Power Clean (155/105)
5 Bench Press (155/105)
Sub for Bench Press if you only have 1 barbell:
1. 8 Dumbbell Bench Press (2x50/35)
2. 10 Dumbbell Bench Press (2x40/25)
3. 10 Push Ups
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