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Saturday 10/21/23

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Strength (27:00 Clock)
14:00 to perform: Clean (POWER OR SQUAT)
Warm up and build to: 4 @ 75% — 3 @ 80% — 3 @85% — 3 @ 87.5%
Straight into…
Upper Strength 13:00
3×4 Bench Press (RIR 2-3)
3×4 Double DB Bent Over Row (RIR 2-3)
METCON (20:00)
FOR TIME:
3 Rounds
15 DB Bench Press
10 Power Cleans (RX: 135/95)
Straight Into…
3 Rounds:
20 Pull Ups (ADV: Chest to Bar Pull Ups)
20 Kettlebell swing (RX: 53/35)
OPTIONAL WORK:
9 – 7 – 5 Bar Muscle Ups + Sandbag Cleans to Shoulder
Weakness Monostructural Work:
Row OR Ski OR C2 BIke OR Run:
:30 Sprint :60 Rest (5 sets)

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