Max Effort Upper
Strength
Close Grip Bench (1RM – less than 10 reps after 50%)
**Make large jumps, do not repeat previous 1RM. jump 5# over
WOD
“Kicking and Screaming”
12min AMRAP
5 Power Snatches (135,95)
15 Wallballs (20,14)
**Score total rounds + reps
5 Power Snatches (135,95)
15 Wallballs (20,14)
**Score total rounds + reps
Special Strength
Push Jerk @60% – 30 Reps
2 Minutes Rest
Push Jerk @70% – 20 Reps
2 Minutes Rest
Push Jerk @80% – 10 Reps
2 Minutes Rest
Push Jerk @70% – 20 Reps
2 Minutes Rest
Push Jerk @80% – 10 Reps
Special Strength
4×10 DB Rows
**build across to a heavy 10
**build across to a heavy 10
Midline
Russian Twist – 50 each side
Finisher/Recovery
100 Banded pull aparts lying on bench
http://conjugatefitness.wistia.com/medias/nr8vpsd749
http://conjugatefitness.wistia.com/medias/nr8vpsd749