Focus: 

3x10

L/R Barbell Landmine press – lunge position

superset with

3x10

L/R Barbell LandMine Bent Row

 

WOD: 

For Time – 10 Min Cap

21-15-9

Strict HSPU

DB Squat Cleans 35/20lbs

 

Rest 5 Min

 

15-12-9 – 6 Min Cap

Alt DB Split Snatch 35/20lbs

DB Plank Pull Thrus

 

Skill

Empty Bar 

4x10

Split jerk

Focus on footwork speed