Strength
3 Sets of:
3 Pausing Push Jerk
*Pause in dip & catch
then..
3 Sets of:
3 Push Jerk
*build to a heavy set of 3
WOD
AMRAP 12 min of:
21 KB Swings, 24/16 Adv 32/24
14 KB Reverse Lunges
7 Push Jerks, 165/115 Adv 205/145
WOD For Time: 21 Power Snatches (95/65) 5 Rounds of "Cindy" 21 Overhead Squats (95/65) 5 Rounds of "Cindy" 21 Squat Snatches (95/65)
WOD Teams of 3 For Time (30 Minute Cap): 75/53 Cal Bike or Row 5 Rounds of "DT" (155/105) 50/35 Cal Bike or Row 5 Rounds of "DT"...
WOD Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)
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