**BENCHMARK ALERT**
Tuesday January 8th “FIRESTORM”
Strength
Shoulder press
4-4-4-4-4
*Aim for 5-10lbs heavier than last week’s 5RM
Push press
2-2-2-2-2
METCON
8min AMRAP
10 dumbbell hang clean and jerk 50/35 (5 per side)
10 box jump overs 30/24
Maintenance/mobility
Mandatory 5min stretch
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
Barbell cycling
Every 110sec for 5 sets
6 power snatch 135/95
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
5-5-5-5-5
Gymnastics
Accumulate 1min of:
Front planche hold
Core
40 GHD situps
40 back extensions