Strength/Skill: 12 min establish 1RM bench press Conditioning: For time: 30 shoulder to overhead (115/75) 30 front rack lunges (115/75) 30 Hang Power Cleans (115/75) 30 Burpee pull-upsRead More

Strength/Skill: 15 minutes to work on Bench press. (bar or with weights) Work on form.  (1. pull shoulders back and down, 2.engage midline, 3. Pull the bar apart, 4. Pull the elbows in, 5. Keep feet on the ground) Conditioning:  30 min AMRAP Run 400M 10 burpees 10 double unders (1 to 5 sub) 10...Read More