Move

1) Bench Press: Build to technical set of 5

2) 15 Min AMRAP:

5 Dumbbell Hang Power Cleans
5 Burpees
5 Box Jumps (Or Step-ups)

Train

1) Bench Press: 3 x 5 @ 67%

2) “Super-Size”

5 Rounds For Time (15 Min Cap):
5 Power Cleans @ 155/105
10 Burpee Box Jump Overs @ 24/20

Stimulus

1) Build to 67% (must be able to do 15+) and then do 3 sets of 5 reps

2) Select a weight that you can do quick drop singles and find a steady pace for BBJO, aiming to complete each round under 3 mins

Run Club Hybrid WOD

15 Min AMRAP:

300m Fast Pace
5 Power Cleans
600m Medium Pace
10 Burpee Box Jump Overs

Quarterfinals Prep

2 Rounds:
12 Strict HSPU
24 Pull-ups
THEN:
2 Rounds:
6 Strict HSPU
12 Pull-ups