Max Effort Upper
Strength
Incline Bench Press (1×1)
**Set up with 45# plate under bench
WOD
“Lauren”
10-8-6-4-2
Unbroken Clean & Jerks (135,95)
Bar Muscle Ups
**Rx = Unbroken
**20min time cap
Bar Muscle Ups
**Rx = Unbroken
**20min time cap
Special Strength
Strict Press @55% – 30 Reps
2 Minutes Rest
Strict Press @65% – 20 Reps
2 Minutes Rest
Strict Press @75% – 10 Reps
2 Minutes Rest
Strict Press @65% – 20 Reps
2 Minutes Rest
Strict Press @75% – 10 Reps
Special Strength
3×12 Upright Rows
**Hold a static position
**Hold a static position
Midline
Tabata Weighted Plank (20:10)
Max Rounds, Max Weight
Max Rounds, Max Weight
Finisher/Recovery
3×15 Incline Reverse Fly Windmills