WOD
Strength
Bench Press: Build up to 85% and do 4 sets of 2 at 85-90%
*60 sec. face up plank hold after each set
Conditioning
AMRAP in 9 minutes:
3 Burpees Over the Bar
3 C&J (135/95)
6 Burpees Over the Bar
6 C&J
… add 3 to each round
Extra
4 sets of 12 e/arm- kneeling single arm KB strict press
*focus on connected core and solid foundation
Back Squat: 80/5*6 sets
*every 90 sec.
*base numbers off your most recent BS max
5 sets: 5 HSPU + 20 sec HS hold + 5 HSPU