Strength
Bench Press
5×2 @75% of 1rm
(Pausing 2 seconds at chest)
000,200,400,600,800
3×12 DB Tricep Kick Backs (12R+12L)
000,200,400
*No prescribed weight
*
WOD
AMRAP 7 Mins
ME Power Clean and Jerk
@65% of 1rm C+J
*
PEAK
Conditioning
For Time:
50 Cal Assault Bike
25 Power Snatch (60/50)
5 Rope Climbs
50 Cal Assault Bike
25 Deficit Handstand push-ups
5 Rope Climbs