Pre Fatigue
2 Rounds
500m Row
20 BB Hollow Rocks
20 BB Tall Kneeling Press
20 Hollow Body BB Floor Press
20 BB Skull Crushers
20 tall kneeling press outs
rest walk 2mins between Rounds
Strength
Bench Volume Revisited
Emom x 8 @same weight**
8 bench press (add 5-10# to last time)
**tip pay attention to set 4
If you are charging through it add a little more for the final 4 sets
If reps 6-7-8 feel sticky, you are in the right place
If reps prior to that feel sticky take weight off just a little
WOD Annie esque
50-40-30-20-10
Double unders (scale jumping jacks)
Anchored sit ups (hands behind head)
Oly Snatch Work
EMOM x 8
Snatch high pull or pull
Hang power snatch (hang full)
Power snatch (snatch)
Focus on movement not load