Strength:
Bench Press
5-5-5-5-5 (Warm Up 3 Sets of 3)
Build to 5RM
WOD:
12:00 AMRAP
1 Clean (225/135)
6 Strict KB Presses (3 Each Arm – 53/35)
6 Strict Pull Ups
Since it is Monday and the bench press is our strength focus for the month, we are going to be finding our 5RM bench press! If you know your 1RM (From last Monday), you should be able to lift 85%-88% of that for your max set of 5. Try to do this on your 4th set and go above that on the 5th set. Either you will be successful or you will fail and finish the set of 5 with the assistance of a spotter.
Our WOD today is very strength biased. We will start with a single clean (from the floor + full squat) which should be challenging each set. Then we will move into 6 single arm kettlebell strict presses on each arm. Make sure the weight is challenging but avoid the temptation to do a push press! Finally we will finish each round with 6 strict pull ups. If you have to break these up in to multiple sets that is OK as long as they are strict (no swing or kipping).