Monday, October 5th

Strength
Bench press 2-2-3-3-3-3-3-3*New set every 90 seconds @ 80% across. 

Strength/Skill

5 rounds based on athlete’s specific percentages:

35% of max bar muscle-ups+3 power cleans Rest 2:00 between sets.

Set 1:  35% of max bar MU + 3 power cleans @ 73% of 1RM

Set 2:  35% of max bar MU + 3 power cleans @ 76% of 1RM

Set 3:  35% of max bar MU + 3 power cleans @ 79% of 1RM

Set 4:  35% of max bar MU + 3 power cleans @ 82% of 1RM

Set 5:  35% of max bar MU + 3 power cleans @ 85% of 1RM