Workout 01/21/22

Strength:

10×2 Shoulder Press

– @80% 1RM 

– Rest 45”-60” between sets

Conditioning:

3 Rounds

500m/400m Ski ERG

30 GHD Sit-ups

500m/400m Row

10 Hang Power Cleans 155/110

Power Hour:

Open 20.4

For Time

30 Box Jumps (24/20 in)

15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)

15 Clean-and-Jerks (135/85 lb)

30 Box Jumps (24/20 in)

10 Clean-and-Jerks (185/115 lb)

30 Single-Leg Squats

10 Clean-and-Jerks (225/145 lb)

30 Single-Leg Squats

5 Clean-and-Jerks (275/175 lb)

30 Single-Leg Squats

5 Clean-and-Jerks (315/205 lb)

Time cap: 20 minutes

Accessories:

3×12 Dumbbell Bench Press

3×12 Dumbbell Bent Over Row

4×15 Seated Lat Pulldown

4×15 Dumbbell Lateral Raises

4×15 Dumbbell Tate Press

4×15 Medball V-ups

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