DYNAMIC EFFORT UPPER

A) Strength:

1) Every 1:30 x 6:
3 Hang Power Clean @ 75%

2) Every 2:00 x 4:
8 Close Grip Floor Press

B) WOD:

EMOM 10:

ODD Minutes: 10 Power Snatches (Rx = 115/75, S = 95/65, 75/55)
EVEN Minutes: 10/8 Calorie Row

- Rest 2:00 -

EMOM 10:

ODD Minutes: 10 DB Push Press (50/35)
EVEN Minutes: 10/8 Calorie Row

C) Extra Credit:

3 Rounds of:

25 Banded Pulldowns 
20 Banded Pushdowns 
15 Banded Rotations each