Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Pause Bench Press or Strict press – 3@77%, 3@80%, 3@82.5% (This should be a weight you could do 2-3 more reps at)
Fitness: Strict Press 5×3 RPE 7 follow each set with a 30 sec bridge/progression
Part 2 – Conditioning: “Beanpole”
Performance: AMRAP 14 of –
- 10 Box jumps (24/20″)
- 25m Lunge w plate locked overhead (45/35lb)
- 200m Run with plate/sandbag (45/35lb)
- Rest 30s
Fitness: AMRAP 14 of –
- 10 Box jumps or step-ups
- 25m Lunge w plate locked overhead
- 200m Run with plate/sandbag
- Rest 30s
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