Strength
3 sets of:
1 pausing split jerk
1 split jerk
*Perform @ 70%
*Pause in dip and catch
then...
5x1 Split Jerk
1@75%
1@80%
3@85%
WOD
3 sets, 1 minute at each station:
Calorie row/bike
Ball slams, 30/20 adv 40/30
Pullups, adv C2B
Wallballs, 20/14 adv 30/20
-Rest 1 min-