Wednesday

Group warm up
Line drills

Strength
Warm Up Sets:
Every 1:30 for 4 sets:
3 Push press + 3 push jerks
*Increase load each set

Working Sets:
Every 2:00 for 5 sets:
3 Push press + 3 push jerks
*Build to a max

Metcon
21-15-9 reps for time:
handstand push-up
*30-meter Dumbbell overhead walking lunge (50lbs/35lbs each) after each round *2nd fire line and back

Then
15-12-9 reps for time:
Hang power Snatch (95/65, 75/55, 45/45)
*100 Double unders after each round