May 4, 2020
EQUIPMENT VERSION
Strength: “Chest Pump”
4 Rounds of:
:20 Max Dumbbell Floor Press
:20 Dumbbell Hold at Extension
:20 Max Push ups
Rest 2:00 between rounds.
Metcon: (For time)
20 Pull ups
400m Run
40 Dumbbell Power Cleans*
800m Run
40 Dumbbell Push Jerks*
400 Run
20 Pull ups
*Switch arms every 5 reps on the DB Power Cleans and DB Push Jerks.
If unable to complete Pull ups, choose one of the following:
Dumbbell or Barbell or Banded Bent Over Rows. If weight is light, increase the reps.
NO EQUIPMENT VERSION
Strength: “Chest Pump”
4 Rounds of:
:20 Max Odd Object Floor Press
:20 Odd Object Hold at Extension
:20 Max Push ups
Rest 2:00 between rounds.
Metcon: (For time)
20 Odd Object Rows
400m Run
40 Odd Object Ground to Shoulder
800m Run
40 Odd Object Push Jerks
400m Run
20 Odd Object Rows
