1a) 4+1X3 Bench Press – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Strength/Skill 1a) 4X5 Back Squats – work to a 5rm – rest 2:00 1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00 EMOM for 12 minutes: 8 Snatches (full) 115# 40 Double-Unders *Alternate each movement each minute.
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