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
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