Tueday

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!!!!