FRIDAY (22 JULY 16)

STRENGTH

Clean Grip Barbell Row
4 sets x 10 reps

Dumbbell Bench
12 - 9 - 6 - 3 - 6* - 9* - 12*
*After you reach the set of 3 reps, use the same weight going down, but go for max reps.

Snatch Grip Barbell Row
4 sets x 10 reps

Dumbbell Incline Bench
4 sets x 10 reps

Muscular Endurance
7 Min EMOM
12 x Dips


WOD
3 Rounds for Time
25 x Toes 2 Bar
50 x Double Unders
15 x Burpees (Jump over bench)