140705 Outlaw Power Bench Press 5-5-5+

Warm up:
5 min DROMs
2 min Airdyne
Stick complex

Power:
Bench Press 80-100-120-130-150-170(11)

Accessory:
3 x 15 Weighted Ring Dips AHAP (15#)

Conditioning:
For time:
15-12-9 of:
Power Cleans 185/125 (135#)
Deficit HSPU (to 25# plate)
Time 14:15

140621 Outlaw Power Bench Press 5-3-1+

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Snatch to 80% (125#)
2) Clean and Jerk to 80% (180#)
3) Bench 80-100-120-150-170-190(5)

Accessory:
1) Weighted Ring Dips 3 x 10 AHAP (15# x 5-5, 5-3-2, 4-3-2-1)

Conditioning:
12 min AMRAP or:
9 Deficit HSPU (scaled 1/2 ROM)
21 KBS (35#)
50 Double Unders
Score: 2 rounds + 9 HSPU + 4 KBS