A. GENERAL (5:00)Amrap 56 Inchworm push up6 Glute Bridge Walk outs20 Single unders / Double unders
B. SPECIFIC (10:00)Bench Press (Go over points of Performance)5 Eccentric Bench Press5 Pause Bench Press5 Bench Press5 Bench Press @ workout weight
---KB Cleans5/5 Upright Rows with a twist5/5 Russian Swings, single arm, bent elbow + twist5/5 Hand supported KB Clean5/5 Unassisted KB Clean
EMOM 241- 15 Bench Press @ 95/65 lbs 2- 8/8 KB Cleans @ 53/35lbs3- 70 Double Unders4- Active Rest*
RX+ Bench press @ 135/95lbs
* Choose any machine or simply walk
Score: Weight on Bench PressTC: 24 minutesKG: 43/30 (BB), 24/16 (KB)
Scaling OptionsBeginner1- 10 Bench Press 45/35 lbs2- 8/8 DB Cleans @ 25/15lbs3- 50-70 single unders4- Active Rest
Intermediate1- 15 Bench Press @ 75/55lbs 2- 8/8 KB Cleans @ 44/26lbs3- 50 Double unders4- Active Rest
2 Sets15 Bent over row, Supinated Grip10/10 Quadruped Unilateral Hip Extension
Rest 1 minute
Use weight from Part A
Score: CheckmarkTC: 6 minutes
Scaling OPtionsBeginner10 Bent over row, Supinated Grip6/6 Quadruped Unilateral Hip Extension
IntermediateAs written
1 & 1/4 Tall kneeling DB Shoulder press
5 x 6 reps, Heavy for 6 reps, across
Upper Body Pressing
This video is with a Band. For this accessory, athletes will be tall kneeling, using DBs