Friday 02/18/22


5×5 Banded Shoulder Press 

– @50% 1RM  

– Rest 45”-60’’ between sets



For Time: 20’ Cap

50 Single Arm Alternating Hang Clean and Jerk 50/35 

50 GHD Sit-ups 

50/35 Calorie Ski ERG

50 GHD Sit-ups

50 Handstand Push-ups



3×12 Dumbbell Bench Press 

3×12 Dumbbell Bent Over Rows 

4×10 Curl Bar Curls Overhand 

4×10 Curl Bar Curls Supinated Grip 

5×10 Medball GHD Sit-ups 

Power Hour:

“Death By Power Cleans”

Minute 1 = 1 Power Clean (135/95)

Minute 2 = 2 Power Clean

Minute 3 = 3 Power Cleans

*Continue in this fashion until failure 

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