Warm-up
Mobility
Do the first movement for 2-3 Mins.
3 Rounds of:
10 x DB Push press
10 x Goblet squats
10 x Band pull-a-parts
WOD 1
Work up to a heavy set of 2 x Push jerk + 1 x Split jerk (Racks allowed)
WOD 2
“Death by Thruster” (115#/80#)
Extra WOD
Oly lift
Hang power snatch 5 x 2 @ 65%-75%
Snatch pull @ 85% of Snatch 5 x 5
Wendler
Bench press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%