Bench Press — E3MOM find a 3RM
9 – 6 – 3 – 3 – 3
Start on a 4 minute clock: Complete:
10 Over the Bar Burpees
10 Power Clean
20 Push-ups
10 Hang Clean
(Rest remainder of the time, can’t start until 4min)
Add 4 minutes: 4:00-8:00 clock: Complete:
15 Over the Bar Burpees
15 Power Clean
30 Push-ups
15 Hang Clean
(Rest remainder of the time, can’t start until 8min)
Complete for time: (capped at 16:00 mark)
20 Over the Bar Burpees
20 Power Clean
40 Push-ups
20 Hang Clean
BB WTs = 155/105. RX+ 185/125. MRX 115/75
Core Development:
2 x 10 Wt Plate G2O 55/45. 45/35. 35/25
2 x 15 KB/WB Russian Twists
2 x 20 Ball Slams (*with Slam Ball) or 20 cal Ski Erg
2 x 15 KB/WB Russian Twists
2 x 10 Wt Plate G2O 55/45. 45/35. 35/25
