4.4

Oly strength

1. Jerk 3 x 5 @ 70
2A. Push Press 5 x 2 @ 75%, 4 x 2 @ 80%
2B. Snatch high pull 5 x 2 @ 70%, 5 x 2 @ 75%

Strength (Back/Front Squat) (30 Minutes)
Back Squat 90 sec rest
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%

Front Squat 90 sec rest
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 70%

WOD

Class WOD

Extras

Drew 

1. 3 x 5 Strict HSPU on parallettes       60 sec rest

2. 3 x max time hand stand holds on parallettes.  90 sec rest

3. 10 x 3 @ 80% Bench Press

Brad

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)
3. 5 minutes of Front Lever work: from tuck, straighten leg to max position and   

                    hold, alternate legs