6.7.18

Max Effort Upper Body Day

Strength: 
- Bench Press with Straight Bar Against Doubled Micro Mini or Mini Bands - 1RM
*Under 100kg Max: Micro Mini's
- Strict Press - 6x6
**Start at 50% (of 1RM). Increase by 2.5% (of 1RM) each week. When you get to a week where you cannot complete all 6 reps, continue to progress in weight the following week, but decrease by 2 reps.

Accessory:
- Flat DB Tate Presses - 3x10

Core/Abs:
- Banded Crunches 3x20

WOD:
For time
30 Alt. KB Snatch 24/16kg
20 Wallballs 20/14 lbs
10 Ring Muscle ups
5 Squat Cleans 70/50kg
Time cap 7 min