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Components

Metcon

Bench Press

Settings

Workout

Sunday

Warm-up

3 ROUNDS (3:00 Cap)
10 PVC Pass Thrus
5 Inch Worm + Push Up
10 Bootstrappers
10 Tuck-Ups

3 ROUNDS (5:00 Cap)
5 Down & Finish*
5 Elbows High & Outside**
5 Snatch Drops***
Athletes can perform rounds 1 & 2 with a PVC then swap to a barbell!
*Down & Finish: PVC pipe in Snatch-grip, chest up, shoulders back. Dip into Power Position, then stand.

**Elbows High & Outside: Dip, drive, and finish by pulling the bar up the body, elbows stay high and outside of the PVC.

***Snatch Drops: With PVC overhead in Active Shoulder Position, feet start in jumping position and quickly land in receiving position, working on catching lower with each rep until just above parallel.

Workout

Metcon (Time)

3 SETS
8 Power Snatch (95/65)|(65/45)
10 V-Ups or Tuck-Ups

-Rest 1:00-

2 SETS
10 Power Snatch (135/95)|(95/65)
15 V-Ups or Tuck-Ups

-Rest 1:00-

1 SET
12 Power Snatch (155/105)|(115/75)
30 V-Ups or Tuck-Ups

(Score is Total Time)

Strength

Bench Press (3x7)

Bench Press

Optional Bench Sesh!

3x7
Bench Press (21X1)*

*After each set, perform 10-15 reps of strict "Diamond" Push-Ups. Hands placed close together in the shape of a diamond.

**Keep loading reasonable in relation to strict tempo and control. Strength can be performed pre or post workout.

(Score is Load)

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