ATHLETE

A. No bounce bench press – 5×5 @77.5% – Slow on the way down, explosive on the way up.

B. For Time:

15 Snatch (135/95)(115/80)

30 Bar facing burpees

60 Wallballs (30/20)(20/14)

COMPETITOR

A. No bounce bench press – 5×5 @77.5% – Slow on the way down, explosive on the way up.

B. “Rest Pause” Neutral Grip Dumbbell Strict Press – Time to up the weight. Add 5lbs and match or beat your score from week 1

Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells) Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. Try not to overextend too much. Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back. 3.

C. Pause low hang clean and jerk 6×3 @70-80% of the last technically sound rep you hit last week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the final rep only.

D. Gymnastics

20 6/4″ Deficit strict HSPU for time*

*Row 150m every time you break the set

E. ‘Murph’: NO vest.  Partition pull-ups, push-ups, and squats any way you want.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run