Strength:
Bench Press for load:
#1: 1 Set @ 85%
Looking for Somewhere between 4-8 Reps
Build to 85% in 2-3 warm up sets
The set at the assigned percentage is meant to be a max repetitions set performed to technical failure. Technical failure can be identified by a deviation from proper mechanics or a slowing in bar speed.
Record the load used and add the number of reps completed in your notes.
WOD:
“Shake a Leg”
For Time:
30 Toes to Bar
30 Front Squats (135/95)
30 Toes to Bar
On the Minute [Starting at 0:00]:
6 Lateral Barbell Burpees
Time Cap: 18 Minutes