BENCH 5x3 @ 85% 1RM (compare to 23JUL, WAAAYYY heavier)
Athlete will warm up to appx 85% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.
*at the end of the last set, athlete will reduce weight by 30-50% and immediately begin a new set until failure
WOD:
10min EMOM
3 snatch (135/95)
5 burpees
--then--
4x200m run w/1 minute rest in between
**score for the EMOM is number of rounds successfully complete within the minute (Ex: if you finish you're 4th round at 4:06, you get no points, but if you finish at 3:52 you get a point for that round)
Athlete will warm up to appx 85% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.
*at the end of the last set, athlete will reduce weight by 30-50% and immediately begin a new set until failure
WOD:
10min EMOM
3 snatch (135/95)
5 burpees
--then--
4x200m run w/1 minute rest in between
**score for the EMOM is number of rounds successfully complete within the minute (Ex: if you finish you're 4th round at 4:06, you get no points, but if you finish at 3:52 you get a point for that round)
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