Strength
Bench Press
5×3 Increasing weight each set
000,230,500,730,1000
*start at 60% of 1rm
*
WOD
For Time (12 min cap)
3 Rounds
33 Wall Balls
11 TTB
Then
800m Run
@9/6 (20/14)
*
PEAK
Snatch
5 x 2 snatch off blocks (start at 65% and increase each set)
NOTE: Barbell should be at knee height, not above, not lower
NOTE: If you don’t have blocks you can stack up some plates
3 x 3 Snatch pulls @ 110% of snatch