LIFTS

Bench Press 2 x 6 – Use 80-85-90-90-90-90% Or work up to 4 heavy sets across.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter. Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
15 min AMRAP
3 Power Cleans 70/50
6 Wall Ball 20/14# to 10/9′
9 Toes To Bar

Fitness
3 power cleans 50/ 35
6 wall ball 14/10# to 9′
9 Hanging knee raises

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