(A) In 15 minutes, find a 3RM Bench Press
- Comp: Use Chains
- Shoulder Problems? Try Close Grip
(B) In 12 minutes, 4x6 Close Grip Pause Bench Press @ 70% of 3RM Bench Press from (A)
- When barbell makes contact with the chest, pause for your spotter's 3 count, then press up: "3-2-1-Up!"
(C) For Time
- 9 Kettlebell Swings (American) 1.5/1 p (Comp 2.0/1.25)
- 21 Pull-Ups
- 15 Kettlebell Swings
- 15 Pull-Ups
- 21 Kettlebell Swings
- 9 Pull-Ups
This week, butterfly pull-ups are acceptable Rx sub for kipping.