WARM UP – MOBILITY
2 rounds (8-10 mins max.)
10 Band Pull-aparts, 10 Upright Rows, 10 BTN Press, 10 Pec Flies
10 Russian Swings + 10 American Swings
10-15 Push-ups or Plyo/Clapping Push-ups
10 Box Jumps
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-Experienced lifters start warming up clean & bench straight away, newer lifters go through tech with a coach
WOD A
Power Clean
Bench Press
7-8 mins to warmup with some higher rep sets, then:
Alt. E90SECS x 5 sets of each
1) Power Clean 3-2-1-1-1
2) Bench Press 3-2-1-1-1
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-Start first working set @ approx. 80% and build to a heavy single or new 1RM in both lifts
-Get into groups of 2-4 to make set up and weight changes easier
-Newer lifters follow the rep scheme 5-5-3-3-3 to establish a 3RM in both
WOD B
3-4 min transition after WOD A, Strip bars down and start.
E2MOM x 3 super sets:
5 Power Cleans @ 70% of today’s max.
10 Bench Press @ 60% of today’s max.
WOD C
7 Minutes In Heaven
7 min AMRAP:
7 KB Swings 32/24kg
7 Ring Dips
7 Box Jumps 30/24″
7 Clapping Push-ups
ACCESSORY
3 super sets:
12-15 DB Pec Flies @ approx. 10% of today’s Bench max per hand
12-15 Single Arm Bent Over DB Rows per side
20-25 90/90 Banded Posterior Flies
-rest 2 mins-
