Bench Press : 1×1

ATHLETES SHOULD HAVE A SPOTTER AT ANYTHING ABOVE 80% AND DISCUSS SPOTTING METHOD PREFERENCE
Try to reach a heavy single within 5-6 working sets (not counting warm-up).
Focus on shoulders staying pressed back against the bench through the whole lift. Feet and hips should be glued down while actively pressing through.
Grip should be a thumb length outside our chest (thumbs wrapped around the bar) with the elbows staying at 45 degrees.
Before descending, we unrack the bar and bring it over top of the chest, pausing for a slight second—deep stomach breath into a smooth and steady tempo on the negative (don’t freefall the bar).
During the drive, once the bar makes contact at the bottom of the chest/top of the sternum, we explode up, driving through our legs, hips, and chest while breathing out at the top of the extension.

Box Jump : Max Height

A single max effort Box Jump for total height.

For box jump, AREA SHOULD BE CLEAR AROUND BOX AND BOX SHOULD BE STABLE
If athletes use softboxes, ensure that all Velcro straps are firmly attached. Watch athletes closely during attempts and caution them against “too high” attempts for their skill level to avoid injury from falling during the attempt.
Load the hands back with a slight dip (2-4 inches) in the hips and chest. Drive through the floor and explode your arms up to the ceiling. Pull the knees up the chest and land softly on top before standing to full extension.
Athletes must perform a two-foot take off from a standing position (no running or stepping into it).
Athletes can stay at a comfortable height throughout to practice or work up between sets.

Complete as many rounds as possible in 15 mins of:

Row, 300/250 m

15 Hang Power Snatches, 75/55 lbs

15 Push-ups

Stimulus is moderate, steady pacing throughout AMRAP. Athletes should place heavy emphasis on technique for the hang power snatch. The added challenge of stopping an overhead movement at the hang position will make it slightly more difficult to cycle. Try and keep consistent, steady round times while monitoring upperbody fatigue.

Short distance on the erg, light barbell cycling into a simple bodyweight grind will have athletes feeling like they are trapped in another open workout.