4 cycle met con
3 mins on AMARAP - 90 sec rest 4 cycles
12 squats
12 T2B
12 (6 per arm) DB snatch 75/55/55/25
Power Porgram:
| SQUAT | BENCH | Sumo DL | ||
| 1x3 @85% | 4x2 @80% | 1x3 @85% | 4x2 @80% | 4x2 @65% |
| SQUAT | BENCH | Sumo DL | ||
| 1x3 @85% | 4x2 @80% | 1x3 @85% | 4x2 @80% | 4x2 @65% |
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell