Warm-Up
3 Rounds:
20 Step-Ups
5 Hang Dumbbell Snatches – Right
5 Hang Dumbbell Snatches – Left
10 Hand Release Push-Ups
10 Empty Bar Wide Grip Bent Over Row
Strength
Superset A and B then Rest 3 Minutes.
A.
Close Grip Bench Press
12 Reps @ RPE 5
12 Reps @ RPE 6
12 Reps @ RPE 7 x 1
B.
Wide Grip Bent Over Row
12 @ RPE 5
12 @ RPE 6
12 @ RPE 7 x 1
Strength Tip
After both movements are complete, Rest 3 minutes. There should be 3 working sets, building each set.
Close Grip will be defined as 1-2 inches closer than your regular Bench Press Grip.
A Wide Grip will be defined as 1-2 inches wider than your regular Bent-Over Row Grip.
Workout
Variation A:
4 Rounds For Time:
10 Dumbbell Snatch with your Right Arm, 50#/35#
10 Dumbbell Push Press with your Right Arm, 50#/35#
20 Box Jumps
10 Dumbbell Snatch with your Left Arm, 50#/35#
10 Dumbbell Push Press with your Left Arm, 50#/35#
Variation B:
6 Rounds For Time:
5 Wide Grip Push-Ups
5 Regular Grip Push-Ups
5 Close Grip Push-Ups
10 Jumping Squats
200m Run
[Rest 2 Minutes]
Workout Tip
For Variation A, make sure the dumbbell is light enough to complete all 10 repetitions in unbroken sets. Scale as needed.