“Who you are is a necessary step to being who you will be.”
Bench Press 4 Sets X 3 Reps
A1. Close Grip Bench Press 4 Sets X 6 Reps
A2. Back Extension; 10 Reps
B1. 5 Clean Pulls; 3 Rounds Not For Time
B2. 7 GHD Sit Ups;
B3. 200m Recovery Run
Take 6-8 attempts to build to a heavy single.
Complete as many rounds and reps as possible in 5 minutes of:
135/95 lb. Power Clean x 5 reps
Hand-Release Push-Ups x 10 reps
Double-Unders x 20 reps
(Practice your transitions – how will you lay out the rope, where will you perform your push-ups, etc…. This is light and fast, and success will be determined in part based on how quickly you can keep yourself moving in transition.)
Rest exactly 3 minutes, and then . . .
For Max Reps:
2 minutes of Toes to Bar
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