Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band chest flys
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds

Bench Press x 3 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive:

for time
6-5-4
Thrusters (135/95)
chest to bar
– into –
15-12-9-6
Thrusters (75/55)
strict chin-ups

Performance:

for time
6-5-4
Thrusters (95/65)
jumping chest to bar
– into –
15-12-9-6
Thrusters (45/35)
jumping chin-ups

Lifestyle:

for time
6-5-4
Thrusters
pendlay row
– into –
15-12-9-6
Thrusters
palms up ring rows