STRENGTH

1) Bench Press – medium grip: Build to a heavy 6 in 6 sets. Rest 2:00
– Shoot for 80% of 1RM if Known

CONDITIONING

EMOM 12:
Minute 1: 15 Hang Power Cleans (115, 75)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)

Rx+:(EMOM 16) (C2B Pull-ups)

Accessory:

Elbows Out Triceps Extensions: 3 x 15. Rest 60s.
– Slight incline bench if possible.
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale