Flat Barbell Bench Press
6 sets of 6-8 reps
SUPERSET
Barbell Row (Pronated Grip)
6 sets of 6-8 reps
Then..
For Time:
100 Double Unders
50 Sit-Ups
25 Hang Power Cleans 95/65. Or DB Hang cleans 50/35
80 Double Unders
40 Sit-Ups
20 Hang Power Cleans 115/75
60 Double Unders
30 Sit-Ups
15 Hang Power Cleans 135/95
40 Double Unders
20 Sit-Ups
10 Hang Power Cleans 155/105
20 Double Unders
10 Sit-Ups
5 Hang Power Cleans 185/135
Time CAP: 17min.
Ideally, I would like to see everyone finish this. So, if those weights seem too heavy, just scale them back a little OR keep it at 95/65lbs. the whole time.
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