Wednesday: 9/26

 
-CROSSFIT-
 
A. Bench press
55% 5r, 65% 5r, 75% 5r, 85% AMRAP
 
B. 7 rounds for time:
10 Ring dips
10 SDLHP 95/65
 
-LIFT-
 
Clean 10-15 min
80% 3r, 85% 2r, 75% 3r x 2s
 
Snatch drop 10-15 min
80% 3r, 85% 2r, 75% 3r x 2s
 
Back squat
Build to 95% for a heavy single
Then 80% 3r-4s
Wednesday: 9/26