07 Oct 2016

Warm-up:

Upper body lift prep
Shoulder mobility

Lift: 

Bench Press

4 @ 54%
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)

10 min EMOM 4 @ 54%

WORK:

For time:

Rx: 100 Burpees
Rx2: 75 Burpees
Rx3: 50 Burpees

Silvers:

Lift: Bench press (same rep scheme as above)

Work:

30 burpees for time