STRENGTH
A. Push Press, 5-5-5
B. Push Jerk, 5-5-5
Notes: Take from rack or from floor, rest 1-2 minutes between sets (10 minutes max per movement). Try to move right into push jerks from last set of push press (i.e. start at whatever weight you finish push press if possible or adjust as needed)
WOD
Level 1
AMRAP 6:
- Hang Dumbbell Snatch (35/15) x 20 (10/side)
- Box Jump Step Down (18/12) x 20
Rest 2 minutes
AMRAP 6:
- Burpee x 20
- Russian Kettlebell Swing (40/20) x 20
Level 2
AMRAP 6:
- Dumbbell Snatch (55/35) x 20 (10/side)
- Box Jump Overs (24/20) x 20
Rest 2 minutes
AMRAP 6:
- Burpee x 20
- Kettlebell Swing (53/35) x 20
No Strength
WOD 1: 2 + 7 (hang DB snatch, Rx weight)
WOD 2: 2 + 26 Rx
PP: 85 and HSPU; Jerks: 135 (last set)
WOD 1: 2+24
WOD 2: 2+23
Pp: 32kg
PJ: 37kg
Wod1: 1+30
Wod2: 2+7
155
185
2+35
2+20
jerks of blocks to 205, then 215 (2)
3+4
2+28
PP- 75
PJ- 85
WOD- 2+ 34 w/ 30#, 18″box
2+ 38 w/35#kb