Short+Bench Press; Mar. 6-12, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

5 Arch to Hollow Swings

5 Arch to Front Lever Swings

15 Sec. Front Squat Hold

15 Sec. Overhead Hold

7 Pull-ups

7 Thrusters (95/65)

Short Conditioning

“Fran”

21-15-9

Thruster (95/65)

Pull-ups

Bench Press Interval

Every 2:00 for 5 Rounds

10 Bench Presses @ 55% 1 RM

Accessory/Cool Down

5 Round Superset–Rest 1:00 between each

3 Snatch Balances @ 60% 1 RM

15-30 Sec. Hold in Bridge Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching