Strength
Bench Press
5×1 @90% of 1rm
2×5 @65% of 1rm
(Negative, work with partner)
000,200,400,600,800,1000,1200
*Negative should be as slow as possible to chest, Partner will pull bar off the chest)
*
Wod
For Time (10-12 min cap)
3 Rounds
200m Run
3 Rope Climbs
9 Overhead Squats
@42.5/30kg
*
PEAK
Back Squat
Build to a heavy for the day with good form