Basics Skillwork: Shoulder Press + Push-press + Jerk
Strength: Shoulder Press 1×12 @ 50%, 1×8 @ 60%, 3-3-3+
Endurance: 300 Singles, 10 pull-ups, 10 sit-ups, 3x

DUAL WOD
All Levels
#1
5 Rounds (Basics 3 Rounds) For Time:

• 5 Shoulder press 115/75# (65/45#)
• 5 Push-press       125/85# (75/55#)
• 5 Jerks              135/95# (85/65#)

REST 5:00

#2
For Time, 30-22-14-6 of:

• Burpees
• Pull-ups
• Then: Row 800m

Thursday’s Specialty Class – SMR (Lower Body)