8.29.23 WOD

3 Supersets:
10-12 Plate front raises
10-12 Double DB curls
10-12 Bent over flys (change plates)

Then…

In a 10:00 window to build to a heavy set of 1

10 – empty barbell
8 – 45-50%
6 – 55-60%
4 – 65-70%
2 – 75-80%

Continue building till 10:00

Rest from 10-11 min

then strip your bar and Complete 1 max effort set of empty barbell strict press

Then…

5 Rounds of 2:00/1:00 off

12/9 Cal Row
6 Burpees
Max Power snatch in remaining 2:00 75/55