Move

1) Bench Press: Build to technical set of 5

2) 10 Rounds:

6-8 Shuttle Runs
5 Dumbbell Hang Power Cleans

Train

1) Bench Press: 5-5-Max Reps-1
@ 80-80-80-90%

2) “Power-Up”

10 Rounds For Time (20 Min Cap):
8 Shuttle Runs (25’ = 1 rep)
10-9-8…1 Power Cleans @ 135/95

Stimulus

1) Build in sets of 3 to 80% and then complete two sets of 5 and one set of max reps (5-10) at the same weight. Finish with a fast single at 90%

2) Start each round with 8 shuttle runs, crossing the line with both feet and contacting the ground with at least one hand before heading back. Then do 10 power cleans (can be singles) to complete round 1. Round 2 will start the same with the shuttle runs but then continue decreasing power cleans by 1 rep until you’ve completed 10-9-8-7-6-5-4-3-2-1

Run Club Hybrid WOD:

Choose to follow the BTWB Run Club program for the day or do the following:

20 Min AMRAP:
200m Air Runner @ 1 Mile Pace
2 Power Cleans
400m Air Runner @ 5k Pace
4 Power Cleans
600m Air Runner @ 10k Pace
6 Power Cleans

Quarterfinals Prep:

For Time:
10 HSPU
12 Cal Row
10 Deficit HSPU @ 4/2”
15 Cal Row
10 Strict HSPU
18 Cal Row
10 Wall-Facing HSPU
21 Cal Row