Strength
4 Rounds not for time:
- 12 Dumbbell Bench Press or Floor Press
- 8 Dumbbell Rows per arm
Notes
Today’s strength is dumbbell bench press and dumbbell row. You will alternate between the two exercises for 4 working sets. Rest about 1-2 minutes between exercises.
The dumbbell bench press should be at a challenging weight but no failed reps across all 4 rounds. Keep your shoulder blades back and down in contact with the bench throughout and don’t let your elbows flare out to the sides.
The dumbbell rows should be performed with a heavy weight across all 4 rounds. Focus on a full range of motion and pull towards the bottom of your rib cage to keep your lat engaged.
Conditioning
10 Rounds for time
- 200m Run
- 10 Single Arm Hang Clean and Jerks
20:00 time cap
Notes
Today’s conditioning is 10 rounds for time of running and single arm hang clean and jerks. Your score is the time to complete all 10 rounds or the number of rounds and reps completed under the 20-minute time cap.
The runs should take about 1:00 each round. Adjust the distance to finish within this time domain.
The single arm hang clean and jerks should be at a moderate weight that allows you to maintain unbroken sets of 10. You will switch arms after rep 5 of each round.