Weightlifting:
Jerk 3×3 @ 75%
Push Press 3×3 @ 110% of 1 rep max for shoulder press
Overhead Squat 3×3 @80%
Power Lifting:
Shoulder press 3,3,3,3,3+
WOD
3,6,9,12,15…..etc for 12 minutes of:
Dumbbell power snatch 45/30lb (per arm…3 per arm 6 per arm etc…)
Ring Push ups
Post total reps to WODHOPPER!!!!