FRI21JUL2017

WOD

Strength
5 set of 5 Bench press building to a max for the day

Conditioning
11 min. AMRAP – Climb the ladder
3 Clean & Jerks (135/95)
3 Target Burpees (6″ above reach)
6 G2OH
6 Target Burpees
**etc. adding 3 reps each round

Extra

Before
5 sets
10 close grip OHS
5 dips w/ pause at bottom of each

OHS: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

5 sets – 40 ft. hs walk
*every 10 ft. stop for 2 sec and continue
*get a spotter to help you control stops

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