Bench Press and Dips then Row, DB Snatch, DB Clean, DB Press

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.