1.4

   Oly Strength (30 min)
          1. Jerk behind the neck - 70% x 3 x 5         90 sec rest
          2. Push Press - 75% x 5 x 4                         90 sec rest
          3. Jerk dip squat - 80% (of jerk) x 5 x 3.      90 sec rest
   Drew 
       Rest 5 minutes then do:
                4x5 strict HSPU to parallettes with 60 seconds rest

   Strength (30 min)
      Back Squat
        1x10 @ 60%, 1x8 @ 65%, 1x8 @ 70%, 1x8 @ 75%.    Rest 90 sec to 2 min
      Front Squat
         1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%.     90 sec rest

1.4 WOD (10 min)

        OC Throwdown WOD 1
          10 minute AMRAP
            15 Ground to Shoulder (95# Men/65# Women)
            30 Double Unders

   Kristen(s), if either of you are following, I would recommend that you do only back squats on day 1 and only front squats on day 4. It will be less time consuming and allow you to focus more on oly lifts (KR) and sprint/stair/hill work (KD).