Strength

• 1 x 3 clean and jerk (daily max)
  • Chris - 165, 175(1)
• 3 x 8-12 pull-ups (add weight if necessary)
  • Chris - 25(8), 15(8), 10(8)
• 3 x 10-15 banded lat pull-down
  • Chris - green band 15, 15, 15
• 2 x 10-15 one arm dumbbell row (reach failure)
  • Chris - 70(15), 90(11)
• 3 x 10 standing band twists (10 per side)
  • Chris - blue band 10, 10, 10
• 2 x 10-15 dumbbell side raises (reach failure)
  • Chris - 20(10), 15(10)

Benchmark WOD “Diane”

21-15-9 reps of

• deadlift 225
• handstand push-ups

Chris - 6:31 RX