10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Shoulder Press
Warm Up - 5 Reps @40%, 5 Reps @50%
Work Sets - E3M 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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Skill: Clean and Jerk - Anyhow - 10 Minute Practice
Build up to a Solid 1 Rep - not maxing out
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WOD: 19 Min Ladder
4 Min on / 1 Min rest x 4 Sets
3-6-9-12-15-18-etc…..
Hang Clean and Jerk - 65/45 L1, 75/55 L2, 95/65 L3
5 Double Unders or Attempts L1, 15 DU's L2, 30 Double Unders L3