Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

8 Inchworms
15 Pvc Push Press
15 Pvc Muscle Clean

Round 2

8 Inchworm to Push-up
10 Empty Bar Strict Press
10 Empty Bar Muscle Clean

Round 3

8 Step-up Burpees
10 Empty Bar Push Press
10 Hang Power Clean

– Into –

5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC

Strength

Bench Press

1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
2 Warm-up Sets X 5 Reps / Rest 30-90 Seconds

3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds

WOD

For Time 

COMPETITIVE

16-14-12-10 Reps

Push Press @95/65
Burpee Over Bar
Clean and Jerk @95/65

PERFORMANCE

16-14-12-10 Reps

Push Press @65/45
Burpee Over Bar
Clean and Jerk @65/45

LIFESTYLE

12-10-8-6 Reps

Dumbbell Push Press
Step up and Down Burpee or Elevated Burpee
Dumbbell Clean and Jerk