It’s Friday. You know what that means….

Warm Up: 6 Mins
6:00 Circuit:
20 DU / Singles
15 Pull Aparts
10 Goodmornings
10 Deadlifts
5 Split Jerks

Strength/Technique: 18 mins
18:00 to Complete all of the following:

4 x 2 Split Jerk 70-77%

2×6 Push Press – Build to heavy (70% of Push Press 1RM – or ~95% of Strict Press)

Home WOD: 14 Min Cap
3 Rounds For Time:
75 DU or 150 Singles
20 Single Arm DB Suitcase Lunges (35/20 – Switch arms at 10 reps) or 30 Alt. Lunges
15 Deadlift (185/130) or 30 KB DL

Metcon: 14 Min Cap
3 Rounds For Time:
75 DU or 150 Singles
20 Single Arm DB Suitcase Lunges (35/20 – Switch arms at 10 reps)
15 Deadlift (185/130)