Strength
12 minutes to 5RM Tempo Bench press 3/3/X/3
-then-
1a. 3 x 5 Tempo bench press @ 85% of above
-rest 30 seconds-
1b. 3 x 10 Push ups
-rest 30 seconds-

WOD
15 Power snatches 115/75#
15 Overhead squats 115/75#
30 Box jump overs 24/20"
15 OHS
15 Power snatches

*Rx+ = 135/95#


Base Camp

Skill: Squat and pull-up

WOD
200m run
15-12-9
Squat/RR or pull-up

Comment