A. Bench Press
3×5 ascending
then
Build to 5RM (2-4 attempts)
then
2×5 at 90% of 5RM
Rest:90s between working sets
*heavier than last week
B1. For Time –
500m row – cash in
3RFT
12 Ring Rows, ADV. Inverted rows, ADV+ BMU
24 Pistols
12 Alt. Snatches (35/20) (50/35)
2KB Offset Carry (45/25) (53/35) (70/45)
400m run – cash out
B2. Active Recovery Option:
500m row – easy pace
3RFT
12 Ring Rows
24 BW Step-ups (24/20)
12 DB or KB Alt. Snatches (35/20) – pick light weight
KB Overhead Single Arm Carry – light (35/16)
400m jog or walk
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