Back Squat and Bench Press:
*Training Max (TM) = 90% of Actual 1 Rep Max
Warm-Up:
Set 1: (TM x .4) x 5 Reps
Set 1: (TM x .5) x 5 Reps
Set 1: (TM x .6) x 3 Reps
Work Sets:
Set 1: (TM x .7) x 3 Reps
Set 2: (TM x .8) x 3 Reps
Set 3: (TM x .9) x 3+ Reps
Assistance:
3 sets of A and B (in either order)
A1. Straight Leg Deadlifts x 8 Reps
A2. Tall Box Jumps x 5 Reps
B1. Heavy Renegade Rows (with push-up)
B2. Band Pull-Aparts x 10 Reps
Skill/Core WOD: 4 min AMRAP
2 Heavy Cleans
2 Front Squats (with the same bar)
*Weight should be challenging but not close to failure
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