Bench Press
2×10 Reps @35% of 1RM
5 Reps @55% of 1RM
3 Reps @70% of 1RM
2-2-2 Reps
*Increase weight each set up to a heavy double for the day.
Then
2×5 Reps @80% of 1RM
*Rest as needed bt sets
Every 2:00 x10 Rounds:
7 Hang Power Cleans @155/105lbs
7 SHSPUs
150m Run (to the street and back)
*The goal should be to have at least 0:30-0:45 seconds of rest each round.
**Scale to a barbell weight that is moderate/light and you can keep moving with speed for all 7 reps. For the hspu scale to kipping if needed. This should be one good unbroken set. Otherwise sub 7 Push Press with the same bar and weight as the hang power cleans.