ATHLETE

A. Bench Press 3-5×5
*Rest 2-3minutes between sets
3-5 sets of 5 reps at the same weight: You will be benching every other week and should try to go up in weight each week.  Small increments are important!

B. For time:
1,000m Row
10 Snatches (135/95)
10 Muscle ups or 10 Pullups + 10 Dips
500m Row
5 Snatches (135/95)
5 Muscle ups or 5 Pullups + 5 Dips

COMPETITOR

A. OHS – Work up to a Heavy Single – 10-15 minutes max

B. Bench Press 3-5×5
*Rest 2-3minutes between sets
3-5 sets of 5 reps at the same weight: You will be benching every other week and should try to go up in weight each week.  Small increments are important!

C. For time:
1,000m Row
10 Snatches (155/105)
10 Muscle ups
500m Row
5 Snatches (155/105)
5 Muscle ups