Strength: Split jerk singles. Work up to a heavy single with GOOD FORM then stay there for the remainder of the time. Form vs weight! If shoulder to overhead is a restriction on your OHS, work up to @ 85 % of your failure number & start from the back rack.
WOD: 12 – 9 – 6 – 3 – 6 – 9 – 12
sumo deadlift hi pulls 115/85 95/65
ab mat (sub GHD)
slamball shoulder rolls 50/40
