Strength/Skill

Push Press / Bench Press
- build to heavy set of 5

Work

“Speed Boat”

3 Rounds For Time:
30/24 Calorie Row/Bike
25 Wallballs (20/14)
20 Dumbbell Hang Power Clean and Jerks (50/35) / DB Burpees

CompTrain

Cuban Press + Behind the Neck Snatch Grip Press
4 x 1 + 3 - build to heavy (start with light bars)

Hang Snatch High Pull + Hang Muscle Snatch
4 x 2 + 2 - build to heavy

Low Hang Power Snatch
- build to heavy single

Body Armor
Not For Time: 
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts