2.4

Oly Strength (30 min)
1. Jerk behind the neck -  3 x 5  @  75%                             90 sec rest
2. Push Press -  5 x 2 @ 75%, 5 x 2 @ 80%                       90 sec rest
3. Jerk dip squat - 5 x 3 @ 85% (of jerk)                            90 sec rest

Strength (30 min)
Back Squat
1x10 @ 60%, 1x8 @ 70%, 1x8 @ 75%, 1x8 @ 80%.      Rest 90 sec to 2 min
Front Squat
1x5 @ 60%, 1x5 @ 65%, 1x5 @ 70%, 1x5 @ 70%.         90 sec rest

1.4 WOD (5 min)
OC Throwdown WOD 2
                    AMRAP in 5 minutes
                    30 Squat Clean and Jerk 155#/105#
                    30 Bar Facing Burpees


Extras

Drew/Jo
(After Oly Strength) Rest 5 minutes then do:
4x5 strict HSPU with 60 seconds rest


Brad 
(After Oly Strength) Rest 5 mins then do:
1. Accumulate 1 min L-Sit on parallette
2. Accumulate 1 min L-Sit on rings (get a judge to keep you above 70 degrees, try for 90)
3. 5 minutes of Front Lever work

        Watch this video for help with the front lever. Turn it off before you get to the
        "Lat pulls with lastics" portion. Most of the video is pretty good.