DB NEUTRAL GRIP BENCH PRESS/BANDED PULLDOWNS

A) Strength:

1a) DB Neutral Grip Bench Press (4 x 8), AHAP. Rest 60s.
1b) Banded Pulldowns (4 x 15). (1 count on each rep at bottom). Rest 60s.

2) Hang Power Clean & Shoulder to Overhead: 3 sets to warm-up for Metcon perform 3 HPC's & 3 S20H with desired Metcon weight. Rest 60-90s. 

B) WOD:

"Rolling Stone"

AMRAP 15:

21/18 Calorie Row or Assault Bike
15 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)
12 Shoulder to Overhead
9 Burpee Box Jumps w. step down (Rx = 24/20, S = Step-ups, Burpees no Box Jump)

Beginner Options:
- Hang Power Clean  & S2OH = 10 Barbell Rows & 8 Barbell Push Press (light)

C) Extra Credit:

3 Rounds of:

12 Seated DB Cleans 
12 Supinated Grip BB Rows (light)
12 Rollback Tricep Extensions 

*Rest as needed between sets.