A:
Push Jerk
5min to practise positions at a light weight
5min to work up in weight (not higher than 80%)
5min EMOM: 2 Paused Push Jerks

B:
AMRAP in 6min:
10 Push Jerks @ Rx: 50/35kg  H: 40/25kg
10 cal Row

2min Rest

AMRAP in 6min:
10 Burpees to target (15cm above hand reach)
20 Air Squats


OLYMPIC WEIGHTLIFTING WOD

A:
2 rounds of:
A) 20 Wall Ball 20/14 lbs
B) 8 t’n’g Power Clean
C) 8 Push Jerk
D) 20 Wall Ball 20/14 lbs
E) 8 t’n’g Clean and Jerk

B:
2 rounds of:
A) 12 Pull Ups
B) 6 t’n’g Power Clean
C) 6 t’n’g Push Jerk
D) 12 Pull Ups
E) 6 t’n’g Clean and Jerk


STRENGTH WOD

A:
1RM Low Bar Back Squats.
Find 1RM in 20 min. Window

B:
4 Rounds
1RM Weighted Strict Pull Ups
10-14 Reverse Lunges w/bb
10 DB Row on a Bench
4-6m D-Ball on Box