Skillwork / Strength

Use EOMOTM to set the pace:

Eccentric Strength Week: Bench Press 30X1 (Down for :03, no time pausing on the chest, Up as fast as possible, Pause for :01 at the top.
3 – 3 – 3 – (3 – 3 – 3)
50 – 60 – 70 – (80%)
[80% at most if you move considerably faster and/or with better form at 70-77.5% then go lighter.]

WOD

5 Rounds, For Time of:

• 8 Push-Jerks
• Run 200m

Competitor: 75% of 1RM of Heaviest Jerk
Athlete: 60%
Health: 75/45# (from a rack)

-Row if needed