WOD

Bench
7-5-3

“Thunderclouds”
20 Calorie Bike
30 Snatches (135/95)

WOD Guidance & Goal:
For the bench press, you’ll work up to 70% for the 7 reps, 80% for the 5 reps and 90% for the  3 reps. For the metcon, The bike will take 1-2 minutes and the snatches 4-6 minutes. When fresh, you should be able to do 5 consecutive snatches. There will be a 10 minute cap.

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ENDURANCE

5 rounds
3 min moderate, 3 min easy

BARBELL CLUB

Burgener Strength

1) Back squat: 65%x5 reps, 70%x 5 reps x 3 sets.
Rest 10 minutes, then:
2) Front squat:  65%x5 reps x 4 sets.

3) Today’s Bench