Work up to 3 sets of heavy bench press. Work up to this with some lighter, higher rep sets, but try to make your heavy sets up in the 80% or higher range.
5 Rounds for time of:
20 Pistols (alternating) (scale = air squats)
10 Hang Snatches (115/85)
20 Hand-release Push-ups
* I had originally posted CrossFit Total as today's workout. I woke up so sore today, I didn't feel like I could safely do it, not to mention I don't think my score would be very good. If I am feeling this sore, I figure most of you feel about the same after yesterday. We'll do CFT another day.
5 Rounds of:
10 Hollow Rocks
10 Superman Complexes