Strength
A. Alternating DB bench press
4 x 6/arm
*2 sec negative
B. 1-DB Row
4 x 8/arm
*2 sec hold at top
Workout
6 RFT*
12 DB snatch (50/35)
10 Racked Lunges/total^
8 DB Push press (50/35)
6 Hand release push ups
*alternate arms each round
^alternate directions each round
**Slight change to the strength work today, which you usually see on double strength days. But expect to see this style more often on non-double strength days. As on those days, you’ll alternate between the two movements. After doing a set from A, you’ll do a set from B, until you’ve completed all 4 sets. Take some time to find a weight that you can do that meets the requirements listed above – controlling the descent of the weight on the press, and holding the weight at the top for a few seconds on the row.