WOD:

1) Bench Press: 3 x 65%, 3 @ 75%, Max Reps @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your last set.

2) Seated Dumbbell Strict Press: 4 sets of 8

Rest 90-120 seconds between sets. Work as heavy as possible.

3) 3 rounds AQAP:

7 Power Snatch 95/65

14 Handstand Push-ups

21 Burpee Lateral Bar Hops

Extra Work:

4) Superman Hold: Accumulate 3 minutes

Keep track of total time and attempts to complete.

5) Run: 4 x 800m

Active rest 200m walk. Goal is fastest consistent pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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