Skill/Strength
Every 2:30 for 3 Rounds:
8 DB/KB Bench Press with a 32X1 tempo
*For the tempo, lower the weight down for 3 seconds, hold at the bottom for 2 seconds, then explode up, and reset at the top for 1 second
WOD
4:00 AMRAP:
10 Lateral Burpees over Barbell
8 Hang Power Cleans (155/105#)
Rest 4:00
4:00 AMRAP:
12 Lateral Burpees over Barbell
4 Hang Power Cleans (185/125#)