STRENGTH
15’ to establish:
1RM banded Narrow grip bench press
Conditioning:
8’ amrap
1-2-3-4-5…
Bar muscle up
*20 double unders after each set of bar muscle ups
ACCESSORIES
5×2 shoulder press
5×8 tempo deficit tempo HSPU 45/35 (41X1)
5×2 Hang muscle snatch
1×200 OH band pull aparts
4×45” banded side plank
CARDIO
10 rounds
1’ ski (80-90% capacity)
1’ bar hang
1’ rest
POWER HOUR
Cash-In:
100 Double-Unders
Then, perform:
12 Squat Snatches (75/55 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
12 Squat Snatches (95/75 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
12 Squat Snatches (115/95 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
12 Squat Snatches (135/115 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2×70/50 lb)
Cash-Out:
100 Double-Unders