1/29/20 Power Hour

1/29/20 Power Hour

Power Hour
1/29/20

Warm up: 50 Calorie Bike
THEN 3 Rounds
10 Alt DB Snatch
10 Jumping Squat

A) 4 Sets:
4 Back Squat @ 80%
3 Pause Strict Chest 2 Bar Chin-ups (:02 pause with chest against bar) – Do cable pulldown if this is not possible for you.
* Rest as needed

B) 4 Rounds For Time:
500 m Row
15 GHD or Straight-leg Sit-ups
24 Alt S-arm DB Hang Clean and Jerk (50/35/20)

C) AMRAP 5:00 x 4
20 Burpee to Target
20 Push Jerk (135/95/65)
20 Toes 2 Bar or Knees to Elbows/Chest
* :90 Rest between 5:00 intervals

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