STRENGTH
3 Sets: 3 Front Squats x 2 Jerks
*Take bar from the floor – can squat clean the first rep if necessary. Jerks can be split or push jerk. Work heavy across the three sets.
WOD
Level 1
21-15-9 Reps of Each for Time:
- Dumbbell Push Press
- V-Up
Level 2
21-15-9 Reps of Each for Time:
- Push Press (135/95#)
- Toes to Bar
*Should be actual push press (i.e. no re-bend under the bar like a jerk)
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95, 105, 110#
6:25 @ 85# and hollow rocks
65,75,85
7:00 @ 50 #
8:48@135#
All PP
Worked up to 95#. Singles at 100-105
7:20 w/ 75#