Warm Up
10 min AMRAP
1:00 Bike
15 Band Pull-aparts
7 Back Squats (Empty Bar)
7 Hang Power Cleans (Empty Bar)
7 Shoulder to Overhead (Empty Bar)
– into workout prep –
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
10 min AMRAP
1:00 Bike
15 Band Pull-aparts
7 Back Squats (Empty Bar)
7 Hang Power Cleans (Empty Bar)
7 Shoulder to Overhead (Empty Bar)
– into workout prep –
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
Bench Press 2-2-2-2-2-2-3-3
Bench Press 6×2,2×3@80%
– Complete a set every 90 seconds, on the 7th – 8th set complete 3 reps –
* Use same weight for all 8 sets
* Make sure to have a spotter!
Back to School
For Time
63 Back Squats (115/75)
45 Hang Power Cleans (115/75)
36 Shoulder to Overhead (115/75)
*Take bar from floor for all movements
Accessory
3 Sets
15 DB Upright Row (each side)
15 DB Half kneeling single arm press (each side)
15 DB Windmill (each side)
