5:00 AMRAP
10 Empty Bar Bench Press
10 Deficit Calf Raises
30 Single Unders
5/5 Curtsey Lunges
Then..
In a 10:00 window (week 1 of 2) – Build to Max
Set 1: 5 @ 70-75%
Set 2: 3 @ 75-82%
Set 3: 2 @ 82-85%
Set 4: 1 @ 90-95+%
Set 5: 1 @ 90-97+%
Set 6: 1 @ 90-100+%
Have a spotter if you even think you might be close to failure.
We will work to a heavy for 1 more week.
Focus on pulling your shoulder blades under your back, driving your feet into the floor and brace your midline just like a heavy squat or deadlift.
Then…
2 Rounds For Time:
54 Double Unders (75 Single Unders)
18 DB Bench Press
54 Double Unders (75s)
– 1:00 Rest –
4 Shuttle Runs (first yellow pole)
12 Dual DB Hang Clean & Jerk
4 Shuttle Runs
– 1:00 Rest –
12 Farmer Hold Walking Lunge Steps
6 Devils Press
12 Farmer Hold Walking Lunge Steps
– 1:00 Rest –