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

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

Squat Recovery

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

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

Press