6.27.23 WOD

3 Rounds:
10 band pull aparts
5 push-ups
10 Empty BB bench
5 Pass throughs
:30 bike
—
50 Arm circles in as few sets as possible
Use very light change plates.
Each time your break, change directions.

Then..

Bench Max out
(week 2 of 2)

EMOM x 6
Min 1 – 6 @ 50%
Min 2 – 4 @ 55%
Min 3 – 3 @ 60%
Min 4 – 2 @ 70%

Take until the 12:00 mark to build to a heavy/max single

HAVE A SPOTTER – DO NOT CLIP YOUR BAR

This will be our last week to max out, though Do not force a max if you are not feeling it today,

If you do not want to max or are not concerned about a full max, work to a “heavy” for today, think 80-85%.

TIPS
– Pull your shoulder blades under your back
– Drive your feet into the floor
– Think about spreading/ bending the barbell
– Take a deep breath and brace just like your would a heavy squat or deadlift

Then..

For Time:

15/12 Cal Row
15 Hang Power Cleans 135/95. 105/75 45/35
15 Front squats
—
15/12 Cal Row
12 Hang Power Cleans
12 Front squats
—
15/12 Cal Row
9 Hang Power Cleans
9 Front squats
—
15/12 Cal Row
6 Hang Power Cleans
6 Front squats
—
15/12 Cal Row
3 Hang Power Cleans
3 Front squats