Performance: Bench Press: 5 sets 10 reps-8-6-8-10
*Increase load in the first 10-8-6…on the way back up on the 8-10 try to beat your first lifts at 10-8.
WOD: 2 Double DB Snatch (15/10)
2 Double DB Hang Squat Clean
2 Double DB Split Jerks
4 min AMRAP -Rest 1:00-
1 Double DB Snatch (15/10)
1 Double DB Hang Squat Clean
1 Double DB Split Jerks
3 min AMRAP
Fitness: Bench Press: 5 x 8 reps building
WOD: 8 DB Hang Power Clean (5/arm)
8 Alt DB Snatch
8 min AMRAP
FRIDAY (after wod) FRINGS: Come and join us for a wod and a beer after the 530pm class Friday!!