Strength: 

Push or Split Jerk (3 – 2 – 1 – 3 – 2 – 1)

Weighted Dip (3 – 2 – 1 – 3 – 2 – 1)

Wave-load: Second set of 3 reps needs to be heavier than the first set. Seconds set of 2 reps needs to be heavier than the first set. ME on the final single.

 

WOD: 

1000M Row

100x Double Unders

20x Hang Power Cleans (95/65#)

20x Lateral Burpees Over The Bar

20x Shoulder-to-Overhead (95/65#)

20x Box Jumps (24/20″)

100x Double Unders

1000M Row