Warm Up – 3 RDs: 10 Wall facing squats + 10 Kipping Swings + 30 sec HS Hold
Strength: Push Press 3×3 (70/80/90% of 90%1RM)
WOD – 5 Rounds for time
1 Clean + 3 Front Squats + 5 Shoulder to Overheads (RX:70/50kg, SX:40/30kg)
200m Run
8 Toes to Bar
6 Pullups
4 Chest to Bars
2 Bar Muscle Ups (RX ONLY)
OLY LIFTING 6:30pm
A. 3 Pos Clean + Jerk
B. Heavy jerk double x3
C. Heavy set of 8 Front Squat + 10 RDL’s x3
