Component 1
(15 minutes)
3 Sets
A1. 4-6 x Chest Fly, 3 second negative, 5 second pause at bottom (light DB / fractional plates)
A2. 10-12 x Dumbbell Bench Press, 2-second negative, 3-second pause at bottom
Rest 90 seconds
Component 2
(10 Minutes)
B1. 2 x Max Reps Strict Pullup (chase first set reps)
Rest 3 minutes
Component 3
5 Rounds with a partner or work 1:1
15 Chest to bar pullup / Pull up / Lying Pullup
5 Clean and jerk 70/50
20 Alternating V-up
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
