Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
2 Bottom ½ Bench Presses
2 Top ½ Bench Presses
2 Bench Presses
(After bench press)
2 Bottom ½ Bent Over Rows
2 Top ½ Bent Over Rows
2 Bent Over Rows
*Round 1 = 35%; Round 2 = 50%; Round 3 = 65%
Bench Press (Test)
7×1 Bench Press
Start @ 85% 1 RM and Work up
Bent Over Row Interval
10 Min EMOM
5 Bent Over Rows @ 65% 1 RM
Accessory/Cool Down
5 Round Superset (Rest 1:00 between rounds)
3-5+ Reps in Strict Muscle-up Progression
2-4 Squat Clean and Split Jerks @ 50% 1 RM (Be fast)*
*Reset after each rep
Then
2 Min. Flush
Then
7 Min. Stretch
320 Gym 