600 M run with a parther and wall ball. Do 30 partner wall balls when you get in. For fun.. that’s why.
Wod review at the board.
Go over front squats and Power Clean from the floor
0-2 Minutes 8 hang squat clean
2-4 Minutes 8 Power cleans from the floor
Strength- BENCH PRESS
Everybody benches.. we are doing this for 9 more weeks. Don’t avoid your weaknesses.
Ok Here are your percentages.
You should know your one rep max… or at least have an idea.
TAKE 90 Percent of your one rep max and write it on the floor!!!!!
Base all these numbers below off that 90 percent number.
Warm up with a few sets of empty bar bench press THEN
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 80%
3 @ 85%
3+ @ 90% AS MANY REPS AS POSSIBLE
2 Minutes max reps front squats
rest 1 minute and a
2 Minutes of max reps Power Cleans from the floor
rest 1 minute
2 Minutes of max Push ups
rest one minutes and start round 2