Bench Press

8 rounds For Time

• 8 x Toes to Bar
• 8 x Bench Press (135 / 95)
• 8 x Assault Bike
• 8 x Ring Dips

Optional: Bench Press

• Strength Warm Up
• 3 x 5 workset

10 Min EMOM Complex

• 2 Hang Clean
• 1 Jerk

Aim for 70% of 1 RM Clean

– short break

For Time 21, 15, 9

• Assault Bike
• Wall Ball (30/20)
• Ball Squat Cleans

Bench Press

• Strength Warm Up
• 3 x 5 workset

Squat Recovery

• Strength Warm Up
• 3 x 5 pause squats at 75%

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 90% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 1 establish a 1 rm

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 80% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 2 x 2 work sets at 94% of 1RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 90% of 3RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• Set 3 rep Max

Press

• Press Warm-Up
• 3 x 5 worksets at 80% 1RM

Conditioning

4 rounds

• 10 Cal Assault Bike
• 10 x 1 arm Snatch @ 50/35

Rest 1:1 then repeat

Warm-Up

• Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

• Bench Press Warm-Up
• 5 x 5 work sets at 80% 1RM

Press

• Press Warm-Up
• 3 x 5 worksets at 70% 1RM