0:00-12:00
3 Rounds
5 Inchworm
15 Russian Kettlebell Swing
10 Single Arm Dumbbell Floor Press (light) R/L
15 banded good morning

-into-

Workout Prep:
Build to Power clean weight
Build to Bench Press weight

15:00-40:00

2 Rounds
9-7-5-3
Bench Press (70-75% 1RM)
Power Clean (70-75% 1RM)
-Rest 5:00 between rounds-

TARGET SCORE
Target Time each set: 7-8 minutes

Time Cap each set: 10 minutes

STIMULUS
Lift some heavy weights!!!
This is a classic push/pull.

WORKOUT STRATEGY & FLOW
Bench Press: Don’t use over 75% 1RM. You should be able to hit sets of 4-5+

These should be done with 4-5+ reps done/minute. Ensure the big hip drive to get it to the front rack position!

SCALING
The Scaling aim is to use a moderate/heavy to heavy weights you can stay moving with