Wednesday

Strength (60 secs rest between each set)

Bench Press (4 x 8)

Bent Over Row (4 x 12)

Then 

Take 10 minutes to get as far as you can:

1 Chin Up

2 Push Ups

2 Chin Ups

4 Push Ups

3 Chin Ups

6 Push Ups

…

Take a rest as needed. Perform this unbroken, once unbroken then your done.

*Metcon

12 Min AMRAP

(As Many Rounds and Reps as Possible in 12 Min)

2 Barbell Hang Power Snatch

2 Weighted Step Ups

4 Barbell Hang Power Snatch

4 Weighted Step Ups

6 Barbell Hang Power Snatch

6 Weighted Step Ups

.....

Get as far as you can in 12 Min.

RX Men: 75-115

RX Women: 55-75

Dumbbell Weights:

RX Men: 40-50 DBs

RX Women: 25-35 DBs