LIFT:
5 X 8 REPS FOR THE BENCH AND 12 FOR THE PULLOVERS
BENCH PRESS
SUPERSET WITH DUMBBELL PULLOVERS
REST 2 MIN BETWEEN SETS
THE WEIGHT SHOULD BE HITTING FAILURE AROUND THE 3RD SET FOR EACH BENCH AND PULLOVER
METCON:
1 CLEAN AND 2 KNEES TO ELBOW (CLEAN WEIGHT SHOULD BE ROUGHLY 60-65% OF YOUR MAX WEIGHT.)
EVERY 75 SECONDS FOR AS LONG AS YOU CAN TILL
YOU CAN’T COMPLETE THE NUMBER OF REPS FOR THAT ROUND.
LET’S SAY YOU ARE ON THE 9TH ROUND AND YOU’RE SUPPOSED TO DO
9 CLEANS AND 18 KNEES TO ELBOWS… AND YOU ONLY FINISH 9 CLEANS AND 13 K2E, YOU’RE DONE!
SO MOVE YOUR ASS QUICKLY BUT DELIBERATELY.
KEEP MOVING THROUGH THE 75 SECOND ROUNDS TILL YOU CAN’T MAKE THE REPS.