Dynamic and Barbell warm up
WOD – 1
Weighted pull ups – PR
5-4-3-2-1-1 (PR set)
WOD – 2
21 – 15 – 9
Hang clean – 95/65
WBS 20/14lbs
15 – 12 – 9
Push Jerk – 95/65lbs
Burpees
12 – 9 – 6
Hang power snatch – 75/45
Chest to bar pull ups
After bash
Stretch