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• Warm up 

• 10 weight plate squats 
• 10 jump lunges alternating sides
• 10 burpees depth jumps 
• 10 kettle bell sea-saw presses
• review SPLIT JERK

Strength

 Split Jerk  3-3-3-3-3
Use the heaviest weight you can for each set.

 

WOD #1

Clean Complex EMOM 10 minutes

Clean + Hang clean + Front jump , pick load Every 1 min for 10 mins.
Build weight for first 5 mins, then hold across for last 5 mins.

WOD #2

Partner Workout   10 minute cap
100 Single Arm Dumbbell Box Step-ups,
Every time you break complete 10 Push-ups

10 Minute Cap

Single Arm Dumbbell Box Step-ups- alternate partners as needed, resting partner complete 10 push-ups before alternating