Warm Up-
With a partner and a loaded barbell 95/65 one partner performs internal rotation shoulder mash
while the other performs..
3 position clean & 3 Presses
3 position clean & 3 Push Presses
3 position clean & 3 Push Jerks
Then switch
Oly
3 position clean @ 70% 5×1
Strength
1. Press 4×1
2. Push-press 4×1
3. Front Squat 5×2
WOD
10-9-8..2-1
Push Jerk 155/105
Strict Pull-ups
Regional (135/95)
Open (115/80)
* No push press or split jerk will count – push jerk only!