Workout of the Day 150430

Weightlifting

Bench Press (3 Clusters**)

     % based off 95%
     30sec Rest Between Set
     3min Rest Between Clusters

     **2 Clusters: 5@75%,3@80%,1@85%
     1 Cluster: 5@75, 3@80, AMAP@85%

Metcon (Time)

     For Time:Cap18
         1200m Run
     Then
         13-11-9 Reps of:
             Overhead Squat 75/55#
             Chest to Bar Pull-Ups
             Hi-Low Planks