Strength

Clean Deadlift + Clean + Front Squat + Jerk
5 sets of 1 across
Start at 65% of 1RM C&J
Target a 5-10lb increase each week

WOD

12min AMRAP
30 Double Unders
10m Front Rack Walking Lunge 95/65
8 Bar Facing Burpees
10m Front Rack Walking Lunge 95/65

COMP HW

BPS Day 2
Shoulder Tap Push-Ups: 2 sets of 10 reps, 1min of rest
Shoulder Tap Push-Ups (https://vimeo.com/130766386)
1 Arm Farmer's Carry: 3 Sets Each Arm of 80m carry, 1min of rest between arms
Farmer's Carry (https://vimeo.com/127210413)
Upper Extremity Nerve Floss: 2 sets of 10 reps, 1min of rest
Upper Extremity Nerve Flossing (https://vimeo.com/127208120)

3 RFT
200m Run
30 Double Unders
5 Muscle Ups (bar or ring, work on the one that needs more work)

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