STRENGTH
Bench press
5 x 3 rep

Compare to 21/09/2010

The first time we’ve have Bench Press in a workout since 2010! Keep the focus on good technique, if you’ve got any upper body flexibility or shoulder limitations, we have dumbbell and weighted push up variations.

WOD
2 Power clean
6 minute EMOM

Rest 2 minutes, increase weight, then;

1 Squat clean
6 minute EMOM

The 2 rep cleans are consecutive, build weights up through the workout. If the lifts are feeling good after the second sequence, rest a couple of minutes and try adding more weight.