Strength & Conditioning: 04 January 2015

Strength:

A: 12 min to work Up to 3RM for Jerk. Push jerks, power jerk, squat jerks, split jerk etc.

B: For time 30 Shoulder to overhead @135/90
5 min time cap. Weight shouldn't be more than about 70% of 1RM. Adjust accordingly.

WOD:

WOD A
7 min AMRAP
6 pull ups
12 Wall Balls (20/14)
Rest 2 Min
WOD B:
15 Double Unders (3:1 or struggles.)
3 C2B Pull Ups or a really tough scale.

Score = Total Reps.