Strength – 

8×3 Bench Press

Hold weight across all sets

Workout – 

4 Rounds for Time – 20min CAP

50 Double Unders

20 Kettle Bell Lunges (front rack)

20 Kettle Bell Snatches


Strength Notes – This strength piece is aimed at strength maintenance of the bench press. We see a high volume of sets at low reps. Athletes should use the first 5 sets to build to a weight close to their 3RM and try to hold this weight across the final 3 sets.