WARM UP – MOBILITY
Dynamic shoulder / thoracic rotations & warm-ups
Thin band press and pull activations + Pec / Overhead stretches
Review Bench press technique and spotting safety
WOD A
BENCH PRESS
18 min to establish a heavy single or new 1RM bench press
WOD B
DISASSEMBLED
Complete for total reps: (14 mins)
3 rounds of:
30s AMRAP Handstand push-ups (kipping or strict, sub to pike or regular push-ups)
– 30s rest –
30s AMRAP Hang Power clean (135/95)
– 30s rest –
— After the 3 rounds, rest 2 mins, then;
3 rounds of:
30s AMRAP Chest to Bar pull-ups
– 30s rest –
30s AMRAP Shoulder to overhead (135/95)
– 30s rest –
—
You may start on either movement (HSPU or Hang P. Clean) and share wall space / barbell w/ a partner.
ACCESSORY
2-3 sets: rest as needed
8-10 Seated double DB Arnold press
12-15/side DB or KB single arm bent over rows
15-20 Banded face pulls
