9.4

Oly Strength

1. Jerk behind the neck 3 x 5 @ 70%                                 90 sec rest
2A. Push Press 5 x 4 @ 75%                                             90 sec rest
2B. Jerk Dip Squat (Video Here) 5 x 3 @ 80% (of jerk)     90 sec rest
3. Every 20 seconds for 3 mins, 2 Push press + 2 front squat at 135/95

                              During #3, do not drop the weight, rest in a rack position

Squat Strength
Back Squat 90 sec rest
1 x 5 @ 65%, 3 x 5 @ 75%
Front Squat 90 sec rest
4 x 5 @ 65%

WOD
Class WOD


Goat/Engine WOD
Alternating Tabata Minutes for 5 Minutes
Even: 1 rope climb
Odd: X
     So...Even min are 30 seconds for one rope climb,
        30 seconds for a second rope climb
     Odd mins are 20 seconds of X, 10 seconds rest,
        20 seconds of X , 10 seconds rest

     X is your goat to pick, you can choose between

        1. 7 unbroken TTB

        2. 5 unbroken C2B pull up

        3.6 Box jump (rest at the top of the box ONLY, bound/return quickly out of the bottom)

        4. ME HSPU on paralletes (Drew)

Drew

 4 x 20 seconds max shoulder touches