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.

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