Bench Press Build-Up E3MOM
5 x 5
6min AMRAP:
9 Hang Snatch 95/65lbs RX+115/75 MRX 75/55
6 Overhead Lunges (alt legs)
3 Muscle Ups (ring or bar) MRX 3 Chest to Bar
Rest 3min
6min AMRAP:
9 Push-ups
6 Hang Snatch
1 Rope Climb 15’ MRX 10’
*Athletes Choice on which AMRAP to Start*
Core Isometrics
1min L-Sit Bar Hang
1min Plank Bird Dog Hold Left/Right
1min Hollow Hold
1min Plank Bird Dog Hold Right/Left
1min Wall Iron Chair Sit Holding 25/15/10lbs
1min Bar Hang
1min High Plank Hold
1min Squat Hold 1” over WallBall
