One arm

Strength

E3M12M

3 Back Squats

3 Explosive DB DB Bench Press or 1.1.1 Plyo Push Up

 

MetCon

For Time:

FITNESS

For Time:

30 Box Jump or Step Overs 24/20

30 Left-Arm DB Hang Clean & Jerk 35/20

30 Alt Box Step Ups 24/20

30 Right-Arm DB Hang Clean & Jerk 35/20

30 Box Jump or Step Overs 24/20

PERFORMANCE

For Time:

30 Box Jump Overs 24/20

30 Left-Arm DB Hang Clean & Jerk 50/35

30 Alt Box Step Ups 24/20

30 Right-Arm DB Hang Clean & Jerk 50/35

30 Box Jump Overs 24/20

 

COMPETITION

For Time:

30 Box Jump Overs 30/24

30 Left-Arm DB Hang Clean & Jerk 70/50

30 Alt Box Step Ups 24/20

30 Right-Arm DB Hang Clean & Jerk 70/50

30 Box Jump Overs 30/24