So far away...

Lift:
Bench Press 
70 - 75 - 85% of 1RM
5-3-1+ @ 31X1


WOD:
"Adam Bomb"
21-15-9
Squat Snatch 95/65lbs
Pull Ups

Together we shall reign...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A1:  Front Squats @ 30X0; 2-3 x 4; rest 10 sec

A2:  Pull Ups AMRAP x 4; rest 4 min

Met Con:

"The Campaign"

5 Rds

15 Burpees
10 Power Cleans 65% of 1 RM 

15 GHD Sit Ups
Rest precisely 3 min

Focus on speed - no pacing allowed!

Post loads, totals and cumulative and partial round times to comments.