Clean
Set 1: 3 Cleans @ 40%
Set 2: 3 Cleans @ 50%
Set 3: 3 Cleans @ 65%
Set 4: 2 Cleans @ 75%
Set 5: 2 Cleans @ 80%
Set 6: 1 Clean @ 85%
Set 7: 1 Clean @ 90%
Build to a heavy single!
Every 2 min
Bench Press
On the 2:00 x 5 Sets:
1 Bench Press
*Use Same Weight Across
90-100% 1RM
Build for 3 sets then maintain the weight.
Grunt Work
5 Rounds For Time:
25-20-15-10-5 Dumbbell Bench Press @dumbbells(70/50)'s
5-4-3-2-1 Rope Climbs (15ft.)
Modifications:
DUMBBELL BENCH PRESS
- Reduce Loading
- Sub Barbell
- Floor Press
- 2x Push-Ups
ROPE CLIMB
- Reduce Height
- Reduce Reps
- 5 Strict Pull-Ups = 1 Rope
- 5 Toes To Bar = 1 Rope
- 3 Single Arm Ring Rows Each Arm = 1 Rope
- 6 Alternating Dumbbell Plank Rows = 1 Rope
- 2 Lay to Stand Climb
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