Strength
A1)Behind the neck jerk 4x3
A2) chin up 4x4
Metcon
AMRAPx8
5 Power snatch 95/65
15 Wall ball
Accessory
a1) 3x12 banded face pull
a2) 3x10 dumb bell front raise
b1) 3x12 alternating dumb bell hammer curl
b2) 3x20 single arm band tricep ext
A1)Behind the neck jerk 4x3
A2) chin up 4x4
AMRAPx8
5 Power snatch 95/65
15 Wall ball
a1) 3x12 banded face pull
a2) 3x10 dumb bell front raise
b1) 3x12 alternating dumb bell hammer curl
b2) 3x20 single arm band tricep ext