1) 4+1X3 Bench Press – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.
Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Strength/Skill 1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00 1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00 Conditioning For time: 50 Double-Unders 50 Wall Balls 20# 50 Calorie Row 50 Double-Unders ------------- Did this out of order started with the Strength/Skill portion BS - Worked up from 225 to 265 PP - Worked up from 135 to 170 Bench - Reached a 3RM at 225 WOD - Completed as written in 11:05. Felt like I left some in the tank when I was done. Originally written as 100 on each for time, which with more time would be a good WOD.
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