Lift: (Wk3/3)
Push press 3sx5rm
Drop set 2sx10rm strict press
Wod: 5rf cals/time
5 seated box jumps (12”) 30/24”?
10 pulls on erg (cals)
7 Russian k-swings (70/55)
Into: 10-15 min to est (time depending)
Power clean + hang Clean + jerk (1+1+1)
Buy out:
Core: 60 sec palof hold each side x 3r
Shoulder buyout: prone snow angles 3sx10
