A. Strength
Bench Press
55%x9 65%x7 75%x5 85%x3 95%x1+
B. Conditioning
5 rounds for time 10 Power Cleans 115/80 15 Push Ups 15 Box Jump Overs 24/20 *coaches challenge 155/105, HSPU
C. Accessory
5 rounds 45 sec. Hang from pull up bar (arms extended) 1 min Rest
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows