121113

pm wod

bench press for rep

warm up

20@20kg

10@60kg

work set

5x8 @95kg(80%)

fail at 4th(7) and 5th(5) set

then-

back squat 

warm set

20@20kg

10@60kg

work set

5x5

100-105-110-115-120

flexibilty issue

then

partner wod for time

60 snatch at 40kg

pull ups

switch at every 5 reps till both total 60 snatch

(each min punish 5 burpees)

7:24(35 burpees)

then-

5 rounds for time of

5 db snatch 30kg

right hand

 left hand

20 squat

(each min =8 push ups)

9:02(72 push ups)

done