General Prep:
2 Sets:
:30-:45 Jump Rope Practice
6 Inchworm Push-Ups
16 Bear Plank Shoulder Taps
10/10 Single Leg Glute Bridges
12 Glute Bridge Banded Pull-Aparts
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
Then Load to Working Weights on the Bar
Strength
Bench Press
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).
% is Based on 1RM Bench Press
Score = Reps Completed at 80%
Record Weights in Notes
Goal: 6+ Reps (10 Rep Cap)
Conditioning
4 Sets: For Time
16-14-12-10 Toes to Bar
48 Double Under’s
16-14-12-10 Alt Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 22.5/15kg
Time Domain: 10-15 minutes
Time Cap: 15 min
Stimulus: Grip / Interference and Gymnastics Density
RPE: 8–8.5/10
Primary Objective: Look to maintain big sets on the toes to bar and snatches, if not unbroken.
Secondary Objective: Complete the workout in sub 10
