Strength
Push press: 4 sets x 5 reps
Add weight each set, perform a set every 90-120 sec
WOD
3 Rounds for time
25 Snatch, 75/55 lb.
9 Burpees over bar
Note: Record time to log
Boot Camp
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Dips
25 jump rope
*Start new round where you left off
*Rest 1 minute B/T sets
-Resr 3 minutes-
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Hammer curls
25 jump rope
*Start new round where you left off
*Rest 1 minute B/T sets