A. GENERAL (4:00)
2 rounds
10 Burpees / No Push up Burpees
10 Plate Ground to Overhead
10 Plate Floor Press

B. MOBILITY / ACTIVATION (1:30)
PVC, Fold to Hold
3-5 Reps. Hold stretch for 5 seconds then hold PVC up as high as possible for 3-5 seconds

C1. SPECIFIC (8:00)
Bench Press
Go Over bench press points of performance
- 5 reps @ 3.3.X.1, Empty bar
- Ramp up to working sets in 3 sets

C2. SPECIFIC (6:00)
Dumbbell Snatch
8 Alternating DB Deadlift (between the legs)
8 Alternating Dumbbell Snatch
—
Push ups
Set-up Band if scaling & Bench/Box if performing hand elevated
—
Practice Round
5 Push ups
6 Alternating Dumbbell Snatch

2 rounds
15 Push ups
20 Alternating Dumbbell Hang Snatches @ 50/35 lbs
- Rest 1:00 -
3 rounds
12 Push ups
16 Alternating DB Hang Snatches @ 50/35 lbs
- Rest 1:00 -
4 rounds
9 Push ups
12 Alternating DB Hang Snatches

Score: Total Time
TC: 15:00
KG: 22.5/15, Beg: 11/7.5, Int: 15/10

Scaling Options
Beginner
Hand Elevated Push ups, reduce reps as needed.
Dumbbell Hang Snatches @ 25/15 lbs

Intermediate
Push ups on knees / Band Assisted
Dumbbell Hang Snatches @ 35/20 lbs

3 sets
15 Band Face pulls
20 Band Pull Aparts

Goal: Upper Body Accessory, Antagonist