Warm-up: 3 Sets
5 Muscle Clean
5 Power Clean from Hip
5 Press from Split
5 Jerk
Strength:
Power Clean + Push Press + Jerk, build to max set, then 3 sets @ 90%
WOD:
15-12-9 For Time:
Toes-to-Bar
Dumbbell Squat Snatch, moderately heavy, alternating
Strict Ring Dip
TIMECAP: 10:00
Extra Work:
4 sets, alternating:
a) 10 Front Rack Step-Ups, left leg
b) 10 Front Rack Step-Ups, right leg
c) 10 Single Arm Dumbbell Press, left arm
d) 10 Single Arm Dumbbell Press, right arm