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 @Empty Bar, 5 Reps @40%, 3 Reps @50%
Work Sets - E2M
5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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Lift: Clean and Jerk - Anyhow - 10 Practice
Build up to a Solid 1 Rep - not maxing out
*Strip weight go right into Conditioning piece as soon as possible
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WOD: 19 Min Ladder
4 Min on / 1 Min rest x 4 Sets - total time 19 Mins
3-6-9-12-15-18-etc…..
Hang Clean and Jerk - 65/45 L1, 75/55 L2, 95/65 L3
5 DU's or Attempts L1 *Scale 10 Jumping Jacks, 15 DU's L2, 30 DU's L3
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Extra Credit: KB Bottoms Up - 3 x 6 Reps (each arm)