-ALL THE DUMBBELLS!!!!
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Strength:
Back Squat APRE3
50% of 3RM x 6
75% of 3RM x 3
100% of 3RM x ME
Adjusted Weight Based on 3rd Set x ME
WOD:
Adapted from WheelWOD Dumbbell Challenge
For Time:
20 Alternating DB Snatches 50/35#
20 DB Thrusters 50/35#
20 DB OH Lunges (Single Arm- 10L/10R) 50/35#
20 DB Push Press 50/35#
20 DB Squat Cleans 50/35#
Weightlifting:
Muscle Snatch + Snatch Push Press + OH Squats
4 x (2+2+2)
Power Snatch + OH Squat (2sec pause) + Snatch w/ 2sec pause in Bottom
5 x (1+1+1)
Push Press + Jerk Behind Neck + Jerk(5sec hold in Split)
5 x (1+1+1)
Jerk Dips
5 x 3
Tabata Bench
65/35#-85/55#-105/75#
4 Rounds each (2mins each weight)- No Racking During Sets
Rolling DB Extensions
5 x 30
3 sets
10- 1 Arm KB Swings per Arm
10- 1 Arm KB Push Press per Arm
10 Abmat Situps
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