Bench Press 5/ 5/ 3×5/1-5kg > then last week
Bent Over Row 5/ 5/ 3×5/1-5kg > then last week

400m Run
15min Active Warm Up
Back Squat 10/60 8/140 2×6/190
3 Sets
Press 15/30-35-40kg
Lateral Squat 8ea/50-60-70kg
3 Sets
DB Scapula Raises 15/3-5-7lbs
Wave Squats 3×5-3-5/60-120-140kg
3 Sets
Band Standing Rear Fly’s 15/Yellow-Green Band
Bent Over DB Fly’s 15/3-7lbs
15min Stretch

AM WOD
Press 10/70% 8/80% 2×6/85%
Back Squat 10/70% 8/80% 2×6/85%
PM WOD
Snatch 6-8×2/+1-5kg > then last week
Heaving Snatch Balance 3-5×1//+1-5kg > then last week
Ring Dips 3×8

Rest