3 rounds:
Dumbbell external rotations, 8 reps/arm @ 8 lbs
Muscle clean, 5 reps @ 45 lbs
Dumbbell pec flies (flat bench), 10 reps
Strength
Bench press = 83 lbs
67.5%
5 @ 83 lbs
5 @ 83 lbs
5 @ 83 lbs
5 @ 83 lbs
Fitness
3 rounds = 10-8-6
3 min to complete:
300m run
10 toes to bar
AMRep hang power cleans @ 75 lbs
Rest 2:00 between rounds
*Scores are the number of power cleans performed each round.
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