Warm-up

2 Rounds: 1:00 Single Unders 10 Side Raises (light DBs) 10 DB Deadlifts 10 Front Raises 10 DB Snatches 10 DB Strict Press -Chest Stretch (0:45 per side) -Overhead Stretch (0:45 per side)

STRENGTH

Bench Press 1×3 at 70% 1RM Bench Press 1×3 at 75% 1RM Bench Press 1×3 at 80% 1RM Bench Press 1×3 at 70% 1RM Bench Press 1×3 at 75% 1RM Bench Press 1×3 at 80% 1RM Rest 1:30 between sets.

METCON

4 rounds for time of: 75 Double Unders 25 Dumbbell Snatches, 50/35 lbs 15 Double Dumbbell Bench Press, 50/35 lbs

Try to hold big sets on the dumbbell snatches and bench. Scaling Options: Use a DB weight that is light and that you can move well. Scale to 1:00 of DU practice if needed. TIme Cap: 16 mins