A) 10mins to find:
1RM bench press (bar must touch chest)
–
B) 5 Rounds/each for time/60 sec rest between rounds:
6 Single kb hang snatch (left arm) – up to 24/16kg
12 Box jump overs – up to 24/16inch
6 Single kb hang snatch (right arm)
6 High box jump overs – up to 30/24inch
18 Wall balls
–
C) 3 Sets/Giant set:
15 Cable tricep pushdowns
10 Db arnie press
10 Reverse grip bent over rows
