MOB: Full body
WU: Review Movements.
S: Bench Press. 5×65%. 5×75%. 5 sets of 5@85%
C: AMRAP in 12:00 of:
3 Hang Power Cleans 185/125
6 Ring Dips
9 Box Jumps 24/20
Intention: Jump and get UNDER the bar. It should be HEAVY. Full ROM on the dips and elbows in TIGHT. Step downs/step ups recommended.
Option 1: 155/105
Option 2: Weight of choice. Dip sub of choice.
Option 3: Weights, subs and heights of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch triceps, hamstrings and hip flexors. Rollout calves and fleece Achilles.