7/7/2018 CFNL WOD

Strength:
Bench Press
4 sets 2 reps
@ 85/90/90/90% 1RM
Rest 2-3mins
Max Reps on final set
(Spotters must be used)

Then..

Press (Deload)
3 sets 5 reps @ 75% 1RM
Rest 90secs
No Max Reps

Pre -WOD:
Tall Snatch 5 reps barbell only
Pause Snatch (at knee) 5 reps 75% WOD weight
Snatch at your WOD weight 3 rep

WOD:
‘Amanda’
9-7-5 reps, for time of:
Muscle-up
Squat Snatch,60/42.5kg
(12min cap)

Compare to 5/3/18

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