Pre workout mobility

Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)

25 OHS Barbell
40 Shoulder pass through

 

Atarim/ Dizingoff

Technique:

Bench press

Strength 15 min:
Bench Press

0-1: 5×5 weight from elements

1-6: Establish new 5RM

6+: Establish new 1RM
then

Metcon:
4 RDS

400m run
16 KB pushpress (1 arm) 24/15

 

Intermediate

Independent part:
Shoulder+hip mobility.

Strict press
5×70%
3×80%
2×90%
1×95%

Then perform 5×10 ring dips or 10×5.
then

Class:19:00

15 min to Establish max weight at:
Hang clean+front squat.

MetCon: 7 Min amrap
7 front squats 60/40 kg
7HSPU

 

Strength accessory

Deficit deadlift practice
20 min.
Bent over row vs. pendlay row 4×10
Chin ups 2x max

Good mornings 100 reps any order

Post your results to the Whiteboard.