LIFT

Speed Bench Press, 3 position Narrow, Normal, Wide – 3 reps at each grip position x 3
Use 55% of your 1 Rep Max

WORKOUT

Performance
15 Min AMRAP
7 Power Cleans 60/40kg
7 Push Press or Jerk
7 Back Squats

Fitness
15 Min AMRAP
7 Power Cleans 40/30kg Deadlift to hang is OK.
7 Push Press or Jerk
7 Back Squats

STRENGTH

Training speed to get strong

Bench Press Variations: As with the last two examples, variety is easy to include. You can vary grip width, change bars (straight bar, multipurpose bar, thick bar), perform the movement with or without a pause at the bottom, and implement different accommodating resistances.