STRENGTH
Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps@ 70, 75, 80, 85, 90 Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ MINUS 10 to 15 lbs off today’s last set METCON 21-15-9
Hang Power Cleans #115/75
HSPU or seated DB Press
Rest 3 min
20-14-10
DB Snatch #55/35
Cal Bike
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8