Tuesday 05/08
PART A - MAIN LIFT
EMOM x 9
Min 1: 3 Bench Press w/2 RIR
Min 2: 3 Med Ball Drop Catch & Release
Min 3: Rest
Week 2 Notes:
Increase load on bench press, maintain reps on med ball drop catch & release.
PART B - ACCESSORIES
AMRAP x 8 Minute
3 Chin Ups*
6 DB Goblet Squats
10 Alt Single Leg V Ups
Week 2 Notes:
Increase load across all movements. Decrease band tension or reps/load to chin ups.
PART C - CONDITIONING
Every 4 Minutes x 3 Rounds Complete:
10 Hand Release Ups
12 Alt DB Hang Power Snatch
15/12 Calories
Workout Notes:
Each round should take around 3:00–3:15, leaving 45–60s rest. If you're finishing too early add 2 calories.
