Strength
6×1 Split Jerk focus on technique up to AHAP
WOD
For Time:
21-15-9
DB Snatch (50/35)
C2B
-Straight into-
100ft (4xacross black mats) 1 arm overhead DB walking lunge (50/35)
ADV WOD
12*9*6
Power Clean and Jerk (205/145)
*100 DU
TEC WOD
30min AMCAP (Cards Solo)
Hearts-DU’s (3x Singles)
Diamonds-Cal Row
Spades-AB Cals
Clubs-10m Runs (use approximate distance-10 or Face Card =100m run)
Ace-12 Burpees
Joker-Horseshoe Run
