Warm up - banded couch stretch, twisted cross stretch, banded bully shoulder stretch, shoulder rolls, 2 rounds of 10 banded pull aparts + 10 push ups + 10 hang power cleans
Bench Press
2 WAVES of:
5 Reps @ 73%
3 Reps @ 80%
1 Rep @ 87%
*Rest as needed between sets. Increase weight on the second wave through from the first wave.
10-9-8-7-6-5-4-3-2-1
Bench Press 205/135#
Hang Power Clean 205/135#
3 Rounds for time
30 Wall Ball 30/20#
20 Chest to Bar Pull Ups
`100 Yard Sandbag Carry