Warm Up
3 rounds for quality of:
Jog, 400 m
Overhead Barbell Carry, 100 ft
12 PVC Pass Throughs
12 PVC Snatch Balances
12 PVC Overhead Squats
10 Jump Squats
Weightlifting
I. EMOM10
2 Power Snatches, pick load
Unbroken sets of 2. Work up to a heavy 2RM over the 10 mins.
II. Every 2 mins x 7 sets
7 x 1 Pause Bench Press + 2 Bench Press
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pause Bench Press- 2 secs on chest
WOD
Every 4 mins x 4 sets
14 / 10 cal Bike
45 Double Unders
8 Power Cleans
RX 185 / 125 lbs
Scaled 155 / 105 lbs
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