Tue July 1 Canada Day 100 Percent

Move

1) 30 Min AMRAP

10 Rounds
8 Dumbbell Bench Press
8 Alternating Dumbbell Snatch
8 Sit Ups
8 Reverse Lunges
Rest 30 Seconds

Train

1) 100 Percent

For Time (30 Min. Time Cap)
100 Dumbbell Bench Press (35/25)
100 Alternating Dumbbell Snatches
100 V-Ups
100 Dumbbell Step Back Lunges

Stimulus

1) This workout is a benchmark workout and will push your muscular endurance. Challenge yourself with big sets, but do not reach failure on any sets. Choose a dumbbell weight that is light enough to complete 15+ reps every set on the dumbbell movements. Use a single dumbbell for the snatches and alternate arms every rep. These will be from the floor, and both heads must touch the ground between reps. For the V-ups, your hands will touch the ground behind your head, then come up to touch your toes at the top of the rep. Your toes must be higher than the top of your head when this touch occurs. You will use two dumbbells for the step back lunges. Your knee must touch the ground for each alternating leg rep. Scale this workout by breaking it into rounds of the four movements instead of treating this as a chipper workout.

Extra Credit

Hang Power Clean: 3 x 3 @ 70%

3 Supersets:
20 Tricep Kickbacks
10 Banded Barbell Bent Over Rows