Strength
20 minutes to superset Bench Press and Barbell Rows
Bench Press (3×5 @ 70-73% or +5-10# from last week)
Warm-up 2-3 sets before starting working sets.
(If you don’t have a 1RM, add 5 lbs from last week)
Barbell Row (3×8)
Rounds 1&3: Supinated (underhand) Grip
Round 2: Pronated (regular overhand) Grip
Choose a weight that you can maintain good form throughout but is difficult for the last few reps
Conditioning
30 Seconds to Breathe
*compare to 6/8/15*
6 Rounds for Total Time (9 MIN CAP):
3 Hang Power Clean
4 Front Rack Reverse Lunges (2x each leg, alternating)
1 Push Press/Jerk
4 Over the Bar Burpees
*REST 30 SECONDS between rounds*
Rx = 135/95
Suggested Scale = 115/75
Cash-Out / Cool Down
With barbell still loaded from WOD, grab an ab mat and perform:
A) 10 Barbell Ab Roll-Outs on Knees (as far as possible while staying HOLLOW) – rest as needed b/w reps
B) Calf/Achilles Smash on Barbell — 90 sec per side
then, 3 mins Straddle Against the Wall