Bench Press – 2×6 at 75-80%, 2×3 at 85-90%
6RFT ( 16 min cap) 2 MU (bar or ring) | 6 Chest To Bar PU | 4 Assisted PU + 4 Dips 4 Strict HSPU | 1-2 mats | z-press 8 KB Swings 70/53 | 53/35 | 35/26 100m Run
Workout – a riff on the hero wod Nate, we’re looking to stay smooth and unbroken each round, with the short run being enough to shake our arms out and start the next round immediately.
Teams of 2: For Time 200 Goblet Squats 53/35 | 35/26 | 26/18 150 KB swing 53/35 | 35/26 | 26/18 100 Hang Power Clean 115/85 | 95/65 | 75/55 50 bar facing burpees 100 Goblet Squats 53/35 | 35/26 | 26/18 75 KB swing 50 Hang Power Cleans 25 bar facing burpees
Workout – Split reps however. This workout is a grinder, with the goblet squats really eating at our legs in the beginning. Small, quick sets will be key to maintaining here.
Core: 3 sets of 20s weighted plank
Core: Since we are paired off in partners, we really want to increase the amount of weight placed on us for these planks. Weight should be placed on lower back/glutes, not upper back. Ensure glutes are squeezed and we’re not hollowing out for these.
