Take 15 minutes and work up to a heavy
- 5 x Bench Press
Then every 3 minutes for 9 minutes
- 10 x Dips
Then AMRAP in 4 minutes
- Row 500m
- Max Reps Dumbbell Snatch @ 16kg per hand (use two DBs)
Rest 2 minutes then AMRAP in 4 minutes
- Row 500m
- Max Reps Dumbbell Hang Power Clean @ 16kg per hand
Rest 2 minutes then AMRAP in 4 minutes
- Row 500m
- Max Reps Dumbbell Push Press @ 16kg per hand
Results: Bench Press 170lbs/77kg. Metcon 17-24-29 reps.