WEDNESDAY

SPECIFIC PREP

3 Sets, For Quality

10/10 Standing Pallof Press

20 Bear Plank Shoulder Taps

10 Medball Cleans

5 Hollow to Arch Rolls

STRENGTH

Bench Press

Every 2:00 minutes, 5 Sets

1 x 5 @ 72%

1 x 5 @ 75%

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%

Percentage is based on your 1-rep max Bench Press

CONDITIONING "Griddle Cake" [For Time]

PERFORMANCE

15-12-9

Toe to Bar

S2OH 60/42.5kg

Wall Balls 9/6kg,

21-15-9

Toe to Bar

S2OH 50/35kg

Wall Balls 9/6kg,

Rest 2:00 minutes

FITNESS

Barbell stays the same weight 42.5/30kg

Score = Total Time including rest