Workout of the Day 3-14-2020

Warm Up: Joint Mobility/Dynamic

Strength/Conditioning:

3 Rounds

3 Bench Press
10 Slam Balls
5 SandBag Hang Cleans (All from lap)
3 Snatch/Thrusters 35/26

*Rest 120 Seconds between efforts

Optional:

3 Rounds

35 Russian Swings 53/35
15
45 Russian Swings 53/35
10 T2B
25 Russian Swings 53/35
20 Double Unders

For your weight take last weeks Bench Press weight and apply it to the following key

If you completed 5-10 Reps – Add 10 Total Pounds
If you completed 11-14 Reps – Add 15 Total Pounds
If you completed 15+ Reps – Add 20 Total Pounds

*If you missed last weeks progression simply Perfrom your Bench Press at 70% of your working 1rm
*Your LAST set taking placing in your third set is a Max Effort set where you will perform as many reps as possible terminating at 15 reps if you hit that number.

Cool Down: 3-5 Minutes of Light Monostructural Work