MOB: Full body.
WU: 2:00 of jump rope practice. Review movements.
S: Bench Press. 5×55% of 1RM. 5×65%. 5 sets of 5@75%. 2-3:00 between efforts.
C: AMRAP in 12:00 of:
4 Hang Power Cleans 155/105
8 Push Ups
Intention: On the bench press, practice powerful reps: down with a 2 count, UP with a 1 count. Pull yourself UNDER the bar on your hang power cleans. Make sure your chest AND THIGHS touch the ground at the bottom of your pushup and come up at the same time… if you begin to snake your pushups, rest and regain strength. Get stronger instead of doing more volume at substandard work and your sweet, sweet gainz will increase!
Option 1: 135/95
Option 2: Weight of choice. Pushups at sub of choice. 20 double unders.
Option 3: Weights of choice, subs of choice, 80 single unders or 10 double unders (attempts count)
PWMOB: Full body rollout. Stretch triceps and calves.
Advanced: 4 hang power cleans 185/135 + 8 ring dips on the high rings + 40 DU.
Endurance: 115/75. 20 double unders.