STRENGTH/SKILL
A. 4 Sets
A1. DB Complex: Build in load
5 SA DB/KB Strict Press R + 5x SA DB Push Press R
5 SA DB Strict Press L + 5 SA DB Push Press L
rest 30 sec
All Groups:
A2. Seated Box Jump + Step Down x5
F: Broad Jump or Low Box Jump/Step Down x5
P/S: Seated BJ + Step Down x5
WOD
B. "Speed and Power"
10 min AMRAP Climbing ladder
Run 100m
1x Power Clean
1x Burpee
then 100m + 2+2, etc, etc
F: SlamBall, 2DB Power Clean, or light HPC
P:135/95#
S: 185/125#
Scoring: each completed round will be counted as a full round
100m Run = 10 Pts
EX: complete 100m Run 10 power cleans + 2 Burpees = 9 + 22 (9 Full rounds and 2 Burpees)
