Strength/Skill

Push Press (from the floor): 10-8-6-4 *building through the set and each week

Pullup: 10 Pullups between each round. Preferred Scale: Banded & Unbroken L3: 5 Strict Pullups plus 2-5 Muscle Ups

 

WOD

7 Rounds For Time:

5 Thrusters @ 95/65

5 Burpees

L3: 135/85 (PushPress set of 4 should be 200/115+)

 

Homework - Before Class

Squat Clean triples plus one jerk up to 65% - emphasis on technique

 

Homework - After Class

15 Minutes on the Assault Bike @ heart rate of 130-140 (easy talking pace)

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