10 Calorie Assault Bike - 5 Pull Ups - 10 Push Ups
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Strength: Bench Press - Warm Up - 5 Reps @Empty Bar, 5 Reps @40%, 5 Reps @50%
Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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WOD: 3 Min AMRAP w/ 2 Min Rest x 5 Sets
6 Hang Power Snatch - 75/55 L1, 105/75 L2, 135/95 L3
9 Push Ups L1, 6 HSPUs L2, 9 HSPUs L3
10 Double Unders L1, 20 Double Unders L2, 30 Double Unders L3
OR
Accessory- Upper Max Effort
#1. Defranco Amped Shoulder Warm Up
3 Exercises - 15 - 20 Reps each x 3 Rounds
#2. Seated DB Press - 3 x 8 Reps
#3. Weighted Stationary Dips - 3 x 6-8 Reps
#4. DB Rollback Extension (floor) 4 x 12 Reps
#5. WL Complex
3 Tall Muscle Clean + 3 Tall Clean - 5 Sets - Build Up