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
—
-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. E2MOM x 5 sets of each
1) Power Clean 3-2-1-1-1
2) Bench Press 3-2-1-1-1
—
-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 can follow the rep scheme 5-5-3-3-3 to establish a 3RM in both
WOD B
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-
