A. Take 15 minutes to build to a heavy Snatch - let feel dictate load.
B. Take 10-minutes to build to a heavy-ish Clean & Jerk – only build in weight to the extent your speed and mechanics stay sound.
C. Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets.
Increase loads by 1-2% from last week.
Yesterday's WOD Board:
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