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STRENGTH

A.            EMOM 5 Mins – 1 x  3 position clean and 1 push Jerk @ 60-70%*

B.1           3×5 pendlay row – heavier than last week

B2.           3×3  push press (Alternate between Bs)

WOD

8 min AMRAP

7 thrusters 62/40, 

14 ring dips

*3 Position clean

  1. High hang
  2. Above the knee
  3. Floor

DO NOT LET GO OF THE BAR

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