Bench Press Build Up 5×4 E3MOM
3min AMRAP:
3 Wall Walks
6 Push-ups
3 Power Snatch 115/75 RX+ 135/95 MRX 95/65
Rest 2min
3min AMRAP:
6 Handstand Push-Ups or Shoulder to Overhead
3 Over the Bar Burpees
3 Power Snatch
Rest 2min
3min AMRAP:
3 Power Snatch
3 Over the Bar Burpees
6 Push-ups
*Athletes Choice on AMRAP order*
Core Development
24 GHD Sit-Ups
24 V-Ups
24 Butterfly Ab-mat sit-ups
24 Evil Wheels or Barbell Rollouts
A. 185-205-205-215-225(x)
B. 3? / 2 / 3+2 rx hspu
C. Complete
a) 205-215-220-225-230 (2)
b) 2 / 3+2 (S2O) / 3+7 Rx (in order)
225-245-265-275-255
3/3+8/2+9 2,3,1
135-155-175-195-215
In order, rx+, HSPU: 3 / 3+2 / 3+5
135-185-185-185-185
2+11 / 2+9 (hspu) / 3+11 rx+, in order.
Landon! This guy had no problems flipping upside down and letting his hands do the walkin’! Landon is highly skilled with all gymnastics movements and just seems to float through the air. He’s a great all around athlete who shows up daily and puts in work. Keep up the hard work, Landon!