11.15.18

Iron

Bench Press (Every 3 minute, for 15 minutes (5 sets): 1RM)

Suggested loads per set (by %): 80, 85, 90, 95, 95+:
Once you have found your 1-RM, then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Bench Press x Max Reps @ 80-85% of today’s 1-RM

Performance and Fitness

Metcon (3 Rounds for reps)

3 sets
4 min AMRAP
8 Alt Db Snatch 50/35 Rx+; 35/20 Rx
16 Wall Ball Shots 30/20 Rx+; 20/14 Rx
Rest 1 min b/t amraps

Ryan Thompson