28 Sep 2026

A. 5 Minutes of Bench Press Instruction and Practice

B. Every 2 minutes for 18 minutes (9 Sets): Bench Press

Wave 1:
3x 74%
2 x 79%
1 x 84%

Wave 2:
3 x 79%
2 x 84%
1 x 89%

Wave 3:
3 x 84%
2 x 89%
1 x 94%

C. “Service Cup 4”

For Time:
100 Double Unders (Scale: 200 Singles)
50 Alternating DB Snatch (50/35)
100 Double Unders

Time Cap = 8 Minutes

Scores = Heaviest BP; “Service Cup 4” Time (RX or DB)