Strength:
Snatch + Snatch Balance
work up to HS
then 2 x 2 @ 80% of HS
Back Squat
Work to a 8RM for the day then
1 x 8 @ 95%
S/S
Push Jerk Cluster
One set of cluster is 3 push jerk with a rest 15sec(re-rack barbell)
4 x 3.3.3.3 @ 70% of 1RM Jerk
WOD: FT
21-15-9
Wall ball
Box jump 24/20
Deadlift 255/145
Stamina:3 rounds not for time
800m row
16 GHD sit up
2 lap of prowler push 100lb of added weight
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