FRIDAY 1 July 2022

Warm-up
2x
15 Ring Rows
30 Alt Hang Power clean – light DB
15 Push-ups

Workout
Each movement is to be performed as a drop set before moving to the next movement.
Try to go as unbroken as possible with little rest where needed

3 Rounds

10 Single arm dumbbell row
10 Single arm dumbbell row
10 Single arm dumbbell row

R1: 25/15 20/10 15/7

R2: 25/15 20/10 15/7

R1: 25/15 20/10 15/7
*Left arm for 30 reps directly into the right arm for 30 reps
*Support on a box/or use a bench if preferred
-Rest 1 min-
10 BB Upright row
10 BB Upright row
10 BB Upright row

R1: 45/35 40/30 35/25

R2: 40/30 35/25 30/20

R3: 35/25 30/20 25/15
*Cheat rows allowed, treat it like the second pull of a clean
-Rest 1 min-
10 Double DB hang cleans 2x 25/15
10 Double DB hang cleans 2x 20/10
10 Double DB hang cleans 2x 15/7

R1: 25/15 20/10 15/7 (2 DB’s)

R2: 22.5/12.5 20/10 15/7 (2 DB’s)

R3: 20/10 15/7 12.5/7 (2 DB’s)

-Rest 2 min-

*Start at the top again for 3 rounds in total
*Test and adjust weights – these are reference only!