5 x 8 Bench Press
Work to an 8 rep max effort. The heaviest set should be the 4th and the 5th should be a drop set unless you know, not think there’s more in the tank.
Remember you don’t have to fail at a higher weight to prove the last successful set was your true max effort. It proves nothing and isn’t good for your body and your gainz.
Every 2:00 for 12:00-
5 Snatches 115/75#
8 Bar Facing Burpees
Every 2:00 beginning at 14:00 for as long as possible or until 24:00
7 Snatches 115/75#
10 Bar Facing Burpees
Yes, same as last week but snatches and a little lighter. We saw epic efforts last week. Let’s make it happen again.
This is a 12-minute workout for everyone. Meaning please scale weight AND number of reps to guarantee you finish all the clean and jerks and the burpees in the 2 minutes.
If you scale the number of reps you’re finished at 12. If you are Rx the workout you have as many as 6 more sets BUT the workout is over when you can’t complete all 17 reps in the given 2 minute interval time.
Please get solid lockouts.
4 x 8 Narrow Grip Bench
4 x 8 Triceps cable push downs