WOD NOTES
Push/pull workout.
Fitness and Performance
3 sets
Indian clubs x 10
Band pull aparts x 12
Ring rows x 10
Then…
Build up to 10 RM Bench press in 5 sets
immediately after each set perform your pull up #’s
Rest 3 minutes between sets
Sport
Jerks w/2 pauses (dip and lockout)
4 x 1 @80%
4 x 1 @85%
Drop Snatch
4 x 3 positional over load
Snatch + Snatch balance
3 x 1 @65%
3 x 1 @70%
3 x 1 @75%
