Upper press strength + intervals + accessory
3 rounds as warm-up:
10 alternating toe touches from plank
10 light alternating DB snatches
:30 supine plank or table hold
+
12:00 to build to a moderate/tough close-grip bench press double
+
Every 5:00 for 3 sets:
12 power cleans/snatches
15 handstand push-ups/dips/push-ups
400m run or equivalent bike/row/ski if it’s raining
*adjust barbell load and push difficulty variation to allow for :60-:90 rest each round
+
3-5 sets:
12 bicep movement of choice
:10-:15/side top of side plank clamshell hold
OR
mobility work