Weightlifting:
5 Sets Every 2:30
3 reps of the complex: 3 Jerk Dip Squats + 1 Jerk
Work to a Max
STRENGTH SKILL
1A) 4 x 3 1&1/4 Front Squats
1B) 4 x 1:00 Max Effort Hand Stand Pushups
WOD
5 Rounds
:30 Max Effort Row for Calories
:30 Rest
:30 Max Effort Box Jump Overs (no rebounding) @ 24 in / 20 in
:30 Rest
:30 Max Effort Hang Power Snatches @ 95 lb / 65 lb
:30 Rest