Warm up
3 rounds:
200m run
5/arm single arm KB swings
5/arm single KB front rack lunges
3/arm DB snatches
30 high knees
Endurance
35 min AMRAP:
400m run
15 Russian KBS 24/16 kg
20 KB goblet squats 24/16 kg
15 ab-mat situps
20 alternating DB snatches 50/35 lbs
UES strength
Warm Up
2 Rounds
10 Quadroped Thoracic Rotations
10 Push-ups
10 Banded Pass Throughs
15 Banded Pull Aparts
Bench Press
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
in 15mins take as many sets needed to work up to a:
3 Rep MAX
Bench Press
2 Sets of
1st Set of Max Unbroken reps @ 80% of todays heavisest weight
2nd Set of Max Unbroken reps @ 70% of todays heavisest weight
Bench Press EMOM
Part A
3 Sets - Every 3:00 mins
10 Close Grip Bench
-:30sec Rest-
10 Suppinated Grip Bent Over Barbell Row
-Rest until the next 3:00 mark -
Part B
3 Sets - Every 3:00 mins
15 Barbell on Rig Pushups
-:30sec Rest-
15 Inverted Row (Australian Pull-Up)
-Rest until the next 3:00 mark -