Strength: Jerk (not split) off the rack. Work up to a heavy 2 X 4 sets.
WOD: AMRAP 14 M
10 Slambals (go heavy!)
10 HRPU or Ring pushups or 5 HSPU
10 total alternating KB snatch 53/44 44/36
Finisher: EMOM 7 M
even: 30 seconds Ab Mat or GHD
odd: 40 second plank hold with load. 45/25
