3.4

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

Strength (30 min)
Back Squat
1x10 @ 60%, 1x10 @ 65%, 1x8 @ 70%, 1x8 @ 75%.      Rest 90 sec to 2 min
Front Squat
1x5 @ 70%, 1x5 @ 75%, 1x5 @ 80%, 1x5 @ 85%.         90 sec rest

3.4 WOD (20min)
OC Throwdown WOD 3
                    AMRAP in 20 minutes
                    4/3 muscle up
                    6 OHS @ 135/95#

                    9 T2B
 If you are not doing the throwdown series, I suggest you end this wod at 10-12 minutes. If you are doing the throwdown, find two people who aren't and ask them to stagger and help you pace. Shoot for 14 round +/- 2 rounds, so...12-16 rounds.

Extras

Drew
(After Oly Strength) Rest 5 minutes then do:
1. 4x5 strict deficit HSPU with 60 seconds rest

2. Shoulder Press 10 x 2 @ 80% with 90 seconds rest


Brad 
(After Oly Strength) Rest 5 mins then do:
1. Accumulate 1 min L-Sit on parallette
2. 3 x 10  ring dips in L-sit position
3. 5 minutes of Front Lever work. From the "tuck" position, straighten your right 

       leg to just before failure and hold that position. Repeat this with your left leg.