21st July 2019

WOD WOD, July 22, 2019

Party Pump Mondays

Warm-up
A) T Spine / Shoulder opener on benches
B) Shoulder act : Taps / Crawls / Hangs
Close Grip Bench Press (Weight)
E3M x 5 Sets :

4 x Close Grip Bench @ 75 %
Superset
20m Big Handles Farmers Carries

*Working weight remains the same across all sets

*Load up the Handles !

Metcon (Time)
5 rounds for time:

20 DU
10 DB shoulder to overhead (5/5)
20 DU
10 Alt DB snatch
20 DU
10 DB hang clean and jerk (5/5)
1min rest

Rx : 22.5/15kg

OPTIONS:

Reduce DB Load
10 x Dubz per round / 40 x single skips

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