Warm up

– Complete 4 x 10 Pulls on Ski erg

– Barbell rack warm up

 

Wod 1

Establish a 1rm

– Strict Press

– Push Press

– Push Jerk

– Split Jerk

*Pick 2-3 and focus on those movements

18 min Cap

 

Wod 2

JST Compete 18.1

14 min AMRAP:

80 Cal Row

60 Wall balls

40 DB Hang Squat Cleans 22.5/15kg*

20 Bar muscle ups

 

*Sub for kettlebells or 50/35kg barbell