Tuesday 12/19

1) Bench Press

2 x 3 82.5-85%, 2 x 2 87.5%

4 x 1 @ 107.5% 5-6 second negative, if you feel decent you can try to reps on the first 2 after that just focus on 1 rep being as controlled as possible

Weighted Pull-ups:

Accumulate 20-30 reps, these should be heavy 2-4 reps at a time

Sandbag Hold:

:30...the sandbags will be placed on boxes, you will bear hug it and then stand up and hold for :30

2) 10 min AMRAP

15 Power Snatch (95/65)

15 Bar Facing Burpees

15 OHS (95/65)

15 Bar Facing Burpees 

15 Snatches (95/65)

15 Bar Facing Burpees 

3) Bike conditioning

1 min on 1 min off 

x 12