022222

A. Bench Press
6 x 5
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

B. Metcon (Time)
(9 min Cap)
3-6-9-12-15
- DB Power Cleans (50s/35s) OR BB Power Cleans (135/95)
- Toes to Bar
- Burpee Over Dumbbells

POWER CLEANS
- Scale wt
- Hang Power Cleans

TOES TO BAR
- Knees to elbow
- Kipping Knee raises
- Toes to rig
- GHD Sit Ups

BURPEES OVER DB / BB
- Burpees
- Burpees from bench

C. Weightlifting
2 Rounds
2 (1 Power Clean to Parallel into Front Squat) @70-80% of 1RM (7-8/10 RPE)

2 Rounds
2 (1 Power Clean to Parallel into Front Squat) @80-85% of 1RM (8-8.5/10 RPE)

1 Round
2 (1 Power Clean to Parallel into Front Squat) @85-90% of 1RM (8.5-9/10 RPE)

* Rest as needed between sets *
* If the percentages feel heavier than the associated RPE, then go off of RPE *

D.  Accessory
4 Rounds
7 - 1:1:2 DB Bench Press (left arm rep + right arm rep + double arm rep)
5+ Strict Pull Ups

4 Rounds
10 Single Arm Bench Bent Over Rows
Max Dips

3 Rounds
15 - 20 Frog Push Ups
10-12  Inverted rows 20X0