WOD 03.29.18

Strength 

Max Effort Clean and Jerk warm up and then use three attempts to hit a heavy single

Bench Press

Set 1: 95% x 1, rest 2 minutes, then 85% x 3

Set 2: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 85% x 3

Set 3: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 85% x 3

Gymnastics Strength Work

2 Rounds

1 min strict Pull-ups

1 minute Wall Walks

Rest 2 min

Strength part 2 

Push Push work up to to a heavy 3RM

Muscular Imbalance Work

2 Rounds

Seated DB Rows x 10 (DB in each hand)

Weighted Box Step-ups x 10 each leg

Single Arm DB Strict Press x 10 each arm

Unilateral Suitcase Deadlifts KB x 10 each side

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