WOD
Mobility
LXB Smash: Frnt Delt/Pecs/Traps/Rotator Cuff
Calf Stretch
Dynamic Warm-up
Primer
300m Run
2 Sets
15sec Chin-up Hold (top)
20sec Wall Assisted Handstand Hold
10 BB Pendlay Rows (weighted)
Strength
Push or Split Jerk: 60/3, 68/3, 75/3, 80/2*3, 68/3
Conditioning
4 Rounds for Time (16 Minute Cap):
300m Run
10 Pull-ups | C2B
(L) 5 DB Push Press (50/35) | (70/50)
5 DB Snatches
(R) 5 DB Push Press
5 DB Snatches
Perform all the PP and Snatches on one side, before switching arms.