Weightlifting: Bench Press
6 x E2MOM
3 @ 70%
3 @ 70%
3 @ 75%
3 @ 75%
3 @ 80%
3 @ 85%
*4 sec negative, 1 sec hold, explode out of bottom of rep
WOD: 3 Rounds For Time
10/15 Cal Row
10 Alt DB Snatches 35/50
Rest 2 minutes then
3 Rounds
200M Run
20 Pull Ups
Rest 2 minutes then
3 Rounds
30 DU
20 DBx1 Hang Clean and Jerk (10R/10L)
Rx+
3 Rounds
18/20 Cal Row
10 Alt DB Snatches 50/70
Rest 2 minutes then
3 Rounds
200M Run
20 Pull Ups
Rest 2 minutes then
3 Rounds
30 DU
20 DB x1 Hang Clean and Jerk (10R/10L)