MOB: Full body
WU: 5 HPC to Overhead. 5 Dips.
R: Movements
S: Bench Press. BASE YOUR NUMBERS OFF 90% OF YOUR 1RM + 10#
WU SETS: 1×5@40%, 1×5@50%, 1×3@60%.
WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90%
C: 15-12-9-6-3 reps for time of:
Hang Power Clean to Overhead 155/105
Ring Dip
LII: 135/95
LI: Weight of choice. Subs of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch hips, hamstrings and triceps.
Advanced: 175/115
Endurance: None