WOD: Monday 250407

It’s always a good day when benching is involved.

• Coaching Brief & Class Overview

Today’s session focuses on upper body pressing strength, Olympic lifting, and gymnastics pulling. Athletes will move through an EMOM-style strength session, combining bench press, hang squat cleans, and rope climbs. The bodybuilding finisher will reinforce upper body control, core engagement, and arm strength.

metcon: “Without Fail”

Every 3 mins for 15 mins do:

8 Bench Press, pick load

4 Hang Squat Cleans, pick load

2 Rope Climbs

Bench Press @ 65%

Hang Squat Clean @ 70%+

Accessories Part a:

3 rounds for quality of:

10/8 Dumbbell Push-up + Renegade Rows, pick load

8 Strict Knees-to-chests

Accessories Part b:

3 rounds for quality of:

15 Dumbbell Bicep Curls, pick load

20 Band Tricep Push Downs