Strength
Bench Press (Wk 4)
5.4.3.2.2.1 Working up to 90-95%
4 x 1 @ 90-95%
WOD
Complete as many rounds in 18 Min as you can of...
[1]
In 3 Min, Complete 4 Rounds of...
3 Ring Dips
8 SA DB Hang Power Clean 50/35 (tot)
3 HSPU
[2]
In 3 Min, Complete 4 Rounds of...
4 Ring Dips
8 SA DB Hang Power Clean 50/35 (tot)
4 HSPU
[3]
In 3 Min, Complete 4 Rounds of...
5 Ring Dips
8 SA DB Hang Power Clean 50/35 (tot)
5 HSPU
[4]
In 3 Min, Complete 4 Rounds of...
6 Ring Dips
8 SA DB Hang Power Clean 50/35 (tot)
6 HSPU
[5]
In 3 Min, Complete 4 Rounds of...
7 Ring Dips
8 SA DB Hang Power Clean 50/35 (tot)
7 HSPU
and onto [6]...
Mod Key
P: Mod Ring Dips, 30/20, Mod HSPU
RX: "As Prescribed"
C: 1 MU, 60/40, 3 Strict HSPU, add 1 MU each section
Mobility
1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Couch Stretch