Dynamic Warm Up

Strength:

3 Sets:

• Bench Press x 5

*Increase 5# from last week

Skill:

Skill:

• Mobility

2 Sets:

• Push Up Shoulder Taps x 5 ea.
• Ring W’s x 8
• Ring T’s x 8
• Supine Row x 8
• Behind the Neck Shoulder Press x 8

Strength:

3 Sets:

Bench Press

• Set 1 = 5 Reps @75%
• Set 2 = 3 Reps @85%
• Set 3 = Max Reps @95%

*Percentages based off 90% of 1RM

Skill:

:30 Seconds Push Press @55%
Rest :30 Seconds
:30 Seconds Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 4 Rds For Time:

• 15 MB Sit Ups
• 12 Deficit Push Ups
• 9 Supine Row

• Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets:

• Behind the Neck Jerk x 3 (Up to today’s 3RM)

B) 4 Sets:

• 2 Power Snatch off Blocks + Power Snatch from floor (Up to 75%)

C) 4 Sets:

• 2 Power Clean off Blocks + Power Clean from floor (Up to 75%)

Skill:

:30 Seconds Push Press @55%
Rest :30 Seconds
:30 Seconds C2B Pull Up x :30
Rest :30 Seconds

Rest 5 Minutes

B) 4 Sets For Reps:

• Max Reps Tempo Bench Press @BW/.75% (3 Seconds Eccentric)
• Max Reps Temp Supine Ring Row (3 Seconds Eccentric)
• Rest 3 Minutes

*For Ring Rows Set feet on box same height as rings

Rest 5 Minutes

C) For Time:

• 65 GHD Sit Ups

• Mobility