Max Effort Upper
Strength
Bench Press (1RM – Less than 10 reps past 50%)
**Conventional set up
WOD
“Epinephrine”
10 Rounds
100m Run
1 Snatch (165, 115)
1 Rope Climb
**Increase snatch reps by 1 every round. Ex. Round 5 = 5 Snatches
**Snatch: Squat or Power
**20min time cap
100m Run
1 Snatch (165, 115)
1 Rope Climb
**Increase snatch reps by 1 every round. Ex. Round 5 = 5 Snatches
**Snatch: Squat or Power
**20min time cap
Special Strength
3×12 KB Skull Crushers
Special Strength
3×8 Chest Supported Row with barbell
Midline
4 x 20sec. GHD PVC Paddeling
**forward + backwards
**forward + backwards
Finisher/Recovery
3 x Max Reps DB Floor Press
**Use and empty bar
**Use and empty bar