Bench Press
Set 1: 10 Bench Press @ 55%
Set 2: 8 Bench Press @ 67%
Set 3 6 Bench Press @ 76%
Set 4: 10 Bench Press @ 60%
Set 5: 8 Bench Press @ 70%
Set 6: 6 Bench Press @ 80%
Rest 1-2 Minutes Between Sets.
"Kelly" -25min time cap
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24"/20")
30 Wallballs 20 / 14 lb to 10/9ft.
If not enough equipment: Pair Up
"Partner A" starts on the run. Well "Partner B" starts on the wallballs.
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente