Wednesday

SKILL

 

EMOM for 9 min

 

Min 1 = 40 DU’s or :40 sec practice

Min 2 = 3 BB Strict Press + 3 BB Push Press + 3 BB Push Jerk

Min 3 = :30 sec Squat Therapy

 

STRENGTH

 

Every 2 min for 8 min

 

Snatch Grip Behind the Neck Push Press x 4 reps w/ 3 sec pause at top

 

Every  2 min for 8 min

 

Behind the Neck Split Jerk x 4 reps w/ 3 sec pause at the top

 

 

WOD

 

4 Rounds of

 

1 min Max Cals Row

1 min Max Box Jumps Over

1 min Max Alternating Single Leg Cross TTB

1 min  Rest