Strength

Behind The Neck Push Jerk + 2 Overhead Squats
4x1+2 Across starting at 75% of 1RM C&J
5-10lb increase each week

 

WOD

Tabata - 8 rounds of :20 of work, followed by :10 or rest of:
Power Snatch 75/55
Push ups
Box Jumps 24/20
Wall Balls 20/14

Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps.

 

Comp HW

3 RNFT
10 Back Raises
10 GHD Situps

2 x 1min AMRAP
Muscle Ups
Rest 1min

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