BENCH MARK MAKE UP DAY
or
Essentials:
A.
3 Sets
Partner Med Ball side rotation Toses x 10 per side per person
On the 3 min Marks
B.
15min AMRAP
Deadlift x 7 reps
Goblet Squat x 9 reps
Sit Ups x 12 reps
Then Immediately
7min AMRAP
Find a 1RM Shoulder Press
Fitness:
A.
3 Sets
Partner Med Ball side rotation Toses x 10 per side per person
On the 3 min Marks
B.
15min AMRAP
Power Clean x 7 reps 135/95
Front Squat x 9 reps 135/95
Toes to Bar x 12 reps
Then Immediately
7min AMRAP
Find a 1RM Snatch
Performance:
A.
3 Sets
L-Sit to Shoulder Stand on Parallette x 5-7 reps
on the 3min Marks
B.
15min AMRAP
Power Clean x 7 reps 135/95
Front Squat x 9 reps 135/95
Toes to Bar x 12 reps
Then Immediately
7min AMRAP
Find a 1RM Snatch
+
Competitor Session 2:
4 Sets
Row x 500 meters
Rest 5min
Negative splits on each set, that means they get faster each set