Move

1) Bench Press: Build to a technical set of 5

2) 4 Min. AMRAP, 4 Min. Rest, 3 Rounds:

2 Minutes Row
1 Minute Hang Power Cleans
1 Minute Burpees

Train

1) Bench Press: 5-3-1-5-3-1-5-3-1
@ 67-76-85-70-79-88-73-82-91%

2) “Doce”

4 Min. AMRAP, 4 Min. Rest, 3 Rounds:

27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs @ 24/20

R1: 135/95, R2: 115/85, R3: 95/65

Stimulus

1) These sets are sub-maximal for the rep scheme. Aim to complete a set every 2 minutes

2) Repeat workout from Nov 21, 2022. Goal is to complete the row under 2 mins, power cleans under 1.5 mins, and get through the BBJO or get a few reps in if you can. Reduce power clean weights as needed