Monday

Strength:

Bench Press 

9 x 3 @ 65%

New Set Every :45

• 3 Sets at close grip (no fingers on the smooth)

• 3 Sets at mid grip (thumbs distance from the smooth)

• 3 Sets at wide (pinky or ring finger on the first ring) 

• Don’t lift with friends, find people of the same or similar strength. Stay on time.

 

Metcon:

[OPEN]
6 Rounds 

For Time:

9 Hang Power Cleans (135/95)

6 Push Jerks

30 Double Unders

 

[PERFORMANCE]
6 Rounds 

For Time:

9 Hang Power Cleans (115/75)

6 Push Jerks

30 Double Unders

 

[FITNESS]

6 Rounds 

For Time:

9 Hang Power Cleans (95/65)

6 Push Jerks

50 Single Unders