STRENGTH

1a) Bench Press: 5 x 5. Rest 45s.
– Build in weight each set
1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– 1 challenging weight for all sets

CONDITIONING

4 Rounds of:
20 DB Hang Power Snatch (50, 35) (10 each)
15 Barbell Rows (95, 65)
10 Strict Chin-ups
Rest 2:00

Accessory:

3 Rounds of:
banded pushdowns x 15
Alternating DB Curls x 10 each