Strength
Jerk (from rack) – 5×5
—Start @ 70% & work up to a heavy set of 5
Conditioning (16 min cap)
5 Rounds For Time
12 DB Snatches 70/45# (6R + 6L)
14 One Arm DB Push Press 70/45# (7R + 7L)
15/11 Cal Bike
WOD Notes: The DB Snatches/Push Presses are not alternating, so you will do 6 in a row with one arm & switch. Heats will stagger 75-90 sec behind.
Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off (heavier than last wk)
