Strength:

Bench:

Establish a heavy set of 5.

__________________

Conditioning:

Every 4 Minutes for 5 Rounds:
7e Alternating Dumbbell Power Snatches
7 Toes-to-Bars
7 Calorie Row

Score times for each round. Aim to start “too slow” and go a little faster with each round.  For the dumbbell weight, you can use up to roughly 1/3 of bodyweight. Sub Hanging Leg or Knee Raises for Toes-t0-Bars as needed.