Strength:  Bench Press

5 sets of 5 with Bands

W.O.D 6 Rounds of

  • 200M Sprint
  • Max Effort TTB 
  • 5 x Strict Pullups

*Max effort is once you let go of the bar that set is over.

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OLY Group:

  • Hang Clean:  70% x 3 (4)
  • Snatch Balance: 75% x 3 (2), 80% x 3 (3)
  • Push Press: 85% x 4 (3)

W.O.D  4 rounds for time

  • 10 x Pushups
  • 1 x Rope Climb

 

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