Practice skills for this weekend

Bench Press
3-3-3 70-80-90%

Also trigger, trigger, trigger

More mobility. grind out any sore spots

Rest Day or catch up

Front Squats
3-3-3@ 70-80-90%

10 mins 1 every min to find best 1 rm Squat clean
Starting at 70-80% of you 1 RM and Increase weight by 2.5kg each min. If you fail, drop back 2.5kg and then continue the as B4

Deadlifts

(5 w/up)-5-5-5+

65/75/85%

for 10 mins on the minute

3 Power Cleans at 70% of 1RM

Wendler

Bench press- warmup at 50% of your starting weight. 65% 75% 85%, 5- 5 – 5+ ( remember to add on 2.5kgs)

Spend 10 minutes on mobility and triggering.

Snatch 3 – 3 – 3 – 3 – 3

Choose a weight that allows maximum speed in the middle of the lift.  Do not go heavy… this is not a slow movement. Make sure you are not doing a power snatch and riding the bar down. Reset for each lift. Spend time in your setup.

Press
5-5-5+ at 65%-75%-85%

don’t forget we are adding on 2.5kg again

3 sets of MAX Ring Dips 30 sec rest between sets

For our inner beast this week we add another 5kg to our squats and Deadlifts and 2.5kg more to our press and bench

Todays WOD is Front Squats, so do your Wendler in our session. We are going off
50%-50% ( warm up) 65%-75%-85% all done at 5 reps

That leaves us with todays Inner Beast.
50 Pistols
and
30m Hand Stand Walk for sets (if you can’t HSW then go off the wall)