Strength: Bench Press
1x10 @60%
1x8@ 65
1x6@70
1x6@75
1x6@ 80
2) Barbell Rows 4x8 S/S Tricep Push downs or Tricep Extensions 4x10
Conditioning:
12 Min EMOM:
8 Hang Cleans (95/65)
8 Burpees
BOTH movements are performed every minute on the SAME Minute (meaning you are doing 8 PC and 8 Burpees in min 1.)
(RX+ will do 10 reps or each, scaled will do 6 of each)