Warm up: 100 singles, 10 pass thrus, 10 windmills; 2x 10 du's (or attempts), 8 db snatches, 10 push ups, 10 ring rows
Skill Focus: Bench Press
Warm up and build to a. . .
A. Bench Press 3 RM 2-3 attempts:
Level 2 & 3
Level 1 5RM
B. 2x as a super set: max db bench ahap w/ a goal of 8-12 reps/db bo row—same; rest 2 min btwn sets All levels
C. 3x: 8 plate snatches 45#/25#
20 russian twists (tot)
20 du’s Levels 2 & 3, Level 1 90 singles; adjust plate weight as needed
For time
Post 3 or 5 rm bench, wgt used on B and time for C
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