A. Bench Press: 9 sets
*All reps should include a 2 second pause in the bottom position
40%x3
50%x3
60%x3
70%x3
75%x3
80%x3x3
50%x max reps x 1 (no pause)
*Perform 10-15 band pulls after each set
B. Every 30 seconds X 20 Rounds
Perform 1 Power Snatch+ 1 Hang Power Snatch+ 1 Power Jerk
-Use 45-55% of 1RM Snatch, choose a weight that you can do all 20 rounds unbroken with control.
C. 5 Minute Amrap
Overhead walking Plate Lunge 45/25lbs X 10
Walking V-ups X 10
D. Bonus Round: optional
4 Rounds
Bottom Squat stretch X 1 minute
Ring dips X 30 seconds
rest as needed between rounds
