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