Warm-up: 8:00 Amrap

:30 Bike + 5/5 TGU Situps + 5 Light Bench Press

Strength: Bench Press (15:00)

3x3 @90% of heavy 5 (or 5-15 lbs heavier than last week)

*all reps 1-2 pause on chest

2xMax reps @80-85% of above weight

*goal is to get 8-15 reps each set

Conditioning: For time (7:00 CAP)

25' HSW (sub :25 HS Hold)

20 Hang Power Snatches

25' HSW

15 OHS

25' HSW

10 Squat Snatches

25' HSW

*95/65

Choose 1 of the following:

A) Every 1:30 for 5 Rounds

1 Max set of HSPU (small deficit if possible)

B) 4 sets for completion:

10 Ab Wheel Rollouts + :15 Ring L-sit Hold + 10 GHD Back Extensions

C) 8:00 EMOM

:10 Bike (hard pace) + :50 Easy pace (40 rpm minimum)

*add :05 to hard pace each round

Views: 104

Comments are closed for this blog post

© 2020   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service