Short+Bench Press; Jan. 2-8, 2016

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Front Squat Hold (100/65)

10 Sec. Overhead Hold (100/65)

10 Sec. Arch Hold

10 Sec. Hollow Hold

10 Sec. Chin over bar hold

6 Thrusters

6 Chest-to-bar Pull-ups

3 Bench Presses

*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%

Short Conditioning

“Open 11.6/12.5”

7 Min AMRAP
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups

Continue adding 3 reps every round

Bench Press EMOM

10 Min EMOM

2 Bench Presses @ 75%

Accessory/Cool Down

10 Min EMOM

Odd: 15 sec. Front Lever Hold on Bar (Full tuck if you must, but try to extend as much as possible)

Even: 1 Backward Facing Overhead Med Ball Throw (20/14)

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching