5 Tough Sets
Bench Press x 5

 

12-9-6-3 Reps For Time
DB Single Arm Hang Clean and Press/Side

Perform 6 Barbell Bent Over Rows
and 6 Bar Dips After Each Round of DB Work

Level 1 – 30/20#, 95/65#, Pushups
Level 2 – 50/35#, 135/95#

Level 3
12-9-6-3 Reps For Time
DB Single Arm Hang Clean and Press/Side 70/50#

Perform 4 Bar Muscle-ups After Each
Set of DB Work

Optional Work
3 Sets
Pallof Press x 30 Seconds/Side

3 Tough Sets
Single Arm DB Bent Over Row x 10
Perform These Unilaterally

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