Friday

Lift:

15 minutes to complete

5 sets of 3 reps of

push jerk or split jerk

If you feel like you will move a heavier load with proper form without cleaning it from the floor feel free to pull from a rack.

Wod

12 down to 1 of

Wall ball 20/ 14

Pull ups

(ex: 12 Wall ball, 12 Pull ups, 11 Wall ball, 11 Pull ups etc…..