Strength
4 Rounds not for time:
- 10/side Seated Single Arm Dumbbell Press
- 10/side Dumbbell Row
Notes
Today’s strength is 4 rounds of dumbbell press and dumbbell rows. You may rest about 1:00 between exercises. Try to use a heavy weight for all 4 sets.
Focus on a strong lockout during the dumbbell press and avoid arching your back too much.
Focus on a long range of motion during the dumbbell rows. Pull from a fully extended arm all the way up to the rib cage each rep.
Conditioning
3 Rounds for time:
- 15 Clean and Jerks
- 20 Pull Ups
13:00 time cap
Notes
Today’s conditioning is 3 rounds of clean and jerks and pull ups. Your score is the time to complete 3 rounds or the number of rounds and reps completed in under the 13-minute time cap.
The clean and jerks should be at a moderate weight. If you are using a barbell, quick singles should be your strategy. Don’t let them take longer than 2:00.
The pull ups should be done in no more than 4 quick sets each time. Substitute jumping pull ups or ring rows if needed.