airdyne1

ATHLETE

A. Strict press 5×5 @70%

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

B. 10 Rounds
10 cal AD SPRINT
Rest 45 seconds

COMPETITOR

A. Strict press 5×5 @70%

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

B. 10 Rounds
10 Assault Bike calorie SPRINT
Rest 45 seconds

Then, depending on your weaknesses, choose ONE of the following:

C 1. AMRAP 7 Minutes
3 Power cleans 205/135lbs
3 CTB pull-ups
3 Power cleans 205/135lbs
6 CTB pull-ups
3 Power cleans 205/135lbs
9 CTB pull-ups
3 Power cleans 205/135lbs
12 CTB pull-ups
And so on…

OR

C 2. EMOM 10 Minutes
2 Strict muscle-ups