WOD

A.1 Bench Press 2,2,2,2 rest 1 min
A.2 Barbell bentover rows 4 x 8 reps rest 1 min
+
20 min amrap *Partner Wod
250/200m row
200m run
*Alternating Full rds
 
1Team Training
A. Power Clean *from pause @ above knee 2 reps every 90 secs x 8 sets *nothing over 85%
B. Clean DL up to a heavy set of 8 *can use straps and mimic pull of clean
C. Push Jerk 4 x 3 reps *Build by feel
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For time
500m row
25 Strict Hspu
150 DU
25 Hspu *Kipping
400m run
2 min handstand Hold *accumulate
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Banded GM 100 reps