A: Bench - 5X4 at 80%
B: 12 min AMRAP
40 WB
20 KBS
10 ring dips (men via MU)
Weightlifting Program:
Test 1 RM Snatch and Clean and Jerk
A: Bench - 5X4 at 80%
B: 12 min AMRAP
40 WB
20 KBS
10 ring dips (men via MU)
Weightlifting Program:
Test 1 RM Snatch and Clean and Jerk
Week #1 -
Part A: Establish an 8 rep max squat and bench press
Part B: Core Work
9 min EMOM
1. 20 V-ups
2. 50 sec plank
3. 20 slow knee tucks