Strength: 15 minutes
1a) Single Arm DB/KB Bench Press [4×8]
1b) Barbell Pedlay Row [4×8]
– Each rep of Pedlay Row must start on ground; pinch shoulders back, squeeze lats, touch bar to chest; lower bar back to ground and pause for one second.
– For both Bench Press and Row, progress in weight, but don’t let form deminish.
Conditioning/Sport: 7 min. TIME CAP
30 Clean & Jerk, 135#/95#
*TARGET INTENSITY = 9