FRIDAY 5.12.23

Strength

Barbell Bench Press

12 Minutes To Establish 5RM

Then,

Strict Ring Dip

3xMax Effort

*If Unable To Perform At Least 6 Reps, Use A Band.

For Time:

1000 Meter Row

20 Hang Power Cleans (135,95) RX+(165,115)

16 Shoulder To Overhead (135,95) RX+(165,115)

20 DB Alternating Step Up (24”,20”) (50,30) RX+(55,35)

15 Hang Power Cleans (135,95) RX+(165,115)

12 Shoulder To Overhead (135,95) RX+(165,115)

20 DB Alternating Step Up (24”,20”) (50,30) RX+(55,35)

10 Hang Power Cleans (135,95) RX+(165,115)

8 Shoulder To Overhead (135,95) RX+(165,115)

20 DB Alternating Step Up (24”,20”) (50,30) RX+(55,35)

1000 Meter Row