Warm-up
6 goblet squats
5 single arm snatches each arm
4 windmills each arm
3 Turkish get ups each side
2 arm bar stretches each side
1 bar muscle up
Add weight and repeat
Oly
Every 2 Minutes for 12 minutes (6 sets)
-2 Touch and Go Squat Cleans
-1 Push-jerk
-1 split Jerk
Warm-up properly, begin at an appropriate weight, ascend as able
Strength
Back Squat
3-3-3-3
-Between sets complete 5 weighted pull-ups, or strict pull-ups depending on ability
WOD
“Jerry Swinger”
30 Wallballs (20/14)
30 Kettlebell swings (2,1.5)
60 Box Jumps (24,20)
30 Kettlebell Swings
30 Wallballs