Strength/Skill: (20 minutes)
Bench Press
6@75%
4@80%
5x2@85%
*rest 90s-2min between sets
WOD: (20 minutes)
7 RFT
3 Cleans 225/155
10 Deficit HSPU (4” deficit)
Time cap: 20 minutes
EXTRA CREDIT: 2 minute max distance bear crawl immediately post-WOD
Score:
-Heaviest bench press weight (or bench press 5RM)
-WOD time
*If capped, uncompleted reps added to time cap as seconds
Coach’s Notes:
-Members without a maximal bench press will establish a 5RM bench press
-Cleans may be power or full
-Deficit HSPU may use an abmat and 45lb plates for RX
Bench Press
6@75%
4@80%
5x2@85%
*rest 90s-2min between sets
WOD: (20 minutes)
7 RFT
3 Cleans 225/155
10 Deficit HSPU (4” deficit)
Time cap: 20 minutes
EXTRA CREDIT: 2 minute max distance bear crawl immediately post-WOD
Score:
-Heaviest bench press weight (or bench press 5RM)
-WOD time
*If capped, uncompleted reps added to time cap as seconds
Coach’s Notes:
-Members without a maximal bench press will establish a 5RM bench press
-Cleans may be power or full
-Deficit HSPU may use an abmat and 45lb plates for RX
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