Strength:
EMOM x 10
1 Bench Press @ 80%+
Increase loads to a strong single across the EMOM. Every rep is completed above 80% of 1RM Bench Press. Tempo: 20×1 (two-second controlled descent, no pause at the chest, explosive drive to lockout)
Modifications:
Level 1: 3 Reps @ 6-7 RPE across … same tempo discipline, loads that allow consistent and quality positions across all 10 sets
Hotel Gym / Travel: Dumbbell Bench Press or Floor Press. Build to a challenging load across 10 minutes using the same controlled eccentric and explosive concentric intention
WOD:
“Blackhawk”
For Time:
2 Rounds
30/24 Calorie Row
24 Burpee Box Jump Overs
18 Power Snatches
*Burpee Box Jump Overs can be Lateral or Facing
Time Cap: 18:00
Score = Time
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
Level 2:
For Time:
2 Rounds
24/18 Calorie Row
18 Burpee Box Jump Overs
15 Power Snatches
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Level 1:
For Time:
2 Rounds
18/14 Calorie Row
15 Burpee Box Step-Overs
12 Low Hang Power Snatches
Barbell: 65/45lb, 30/20kg
Box Height: 20/16in (if available)
Masters 55+:
For Time:
2 Rounds
20/16 Calorie Row
15 Burpee Box Step-Overs
15 Power Snatches
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
Competitor:
For Time:
2 Rounds
30/24 Calorie Row
24 Burpee Box Jump Overs
18 Power Snatches
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in
Hotel Gym / Travel:
For Time:
2 Rounds
30/24 Calorie Bike or 400m Run
24 Burpee Box Jump Overs
25 Dumbbell Power Snatches (alternating)
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in