Athlete WOD
Strength – 15 mins to establish a heavy OHS

WOD – 10 min AMRAP
5 burpee BJ 24/20″
10 ring rows
15 alt lateral lunges

Training WOD
Strength
Split jerk 7*1

WOD 12 min AMRAP
10 alt DB snatch – 80/55
15 ring rows
25 DU