WOD
Strength
A) Strict Press: 4 sets of 4 up to heavy set of 4
B) Push Jerk: 50/3, 60/3, 65/2, 70/2, 75/1*3
% of best Jerk (most weight ever overhead)
Conditioning
9-6-3-6-9 for time (8 min cap):
Deadlift (Rx 225/145 | R+ 315/225)
Burpee Box Jump (Rx 24/20 | R+ 30/24)
Extra
Before Class
5 sets on PU bar:
5 sec. hollow hold + 5 sec. arch hold + 5 sec. hollow hold + 5 sec. arch hold + 5 hollow/arch kips
5 sets for quality:
3 Bar MU + 4 CTB + 5 Pullups
After Conditioning
4 min. Tabata – L-sit hold on parallettes