Strength: Bench Press. Wendler 5-3-1 program, week 1. Do your warm up sets as normal. Your three work sets are all based on 90 % of your 1 RM bench press. If you missed 1 RM day, you can assume that your max double (we did that a few times) is 90 % of your 1 RM.
65% X 5
75% X 5
85% X 5+ (this means do as many reps as you can…to failure)
Write down your numbers! If this is gonna work we need to take weekly notes.
WOD: 30 reps of each below. Divide up any way you want. Snatches are any way you want.
Snatches (pick a load based on your movement)