- Bench press *wide grip 3x5x60%, 3x3x70%, 3x3x80%
on your last set of 3x3x80% do an AMRAP (as many reps as possible)
- Wide grip lat pull downs 4x12-14
- Single arm bent over rows 4x8-10
- Bicep curls 412-14
Complete as many rounds as possbile in 14 mins of:
- 10 box jumps
- 6 pull ups
- 6 powercleans
Box: 16 in if possible. Scale as needed and can sub with lateral box jumps.
Powerclean: weight 95lbs or 50% of your 1rep max power clean.
Pull ups: if you don't have a pull up bar, substitute with rows or inverted pull up. Another option for those without a pull up option, substitute this with 6 burpees.
If you're working with limited equipment you can sub the powercleans with an odd object clean such as a heavy sand ball, atlas stone, or other heavy item. For the weight of odd objects shoot for 60lbs if possible. Lower reps if your weight is heavier.
Goal is to get 4+ rounds. The power cleans are heavy and may get to singles. Just keep pace so you can keep going for the full 14mins.