WOD

Strict Press

Waveloading
10-8-6 @ Moderate Weight
10-8-6 @ Tough Weight
Rest 1-2 mins b/t sets

Snatch Grip Rows

Waveloading:
10-8-6 @ Moderate Weight
10-8-6 @ Tough Weight
Rest 1-2 mins b/t sets

+

For time:

Buy in: 100 DU’s
3 Rounds of:
15 Hang DB Clean and Jerks @ 50/35
12 T2B
9 Burpees
Buy out: 100 DU’s

+

Powell Raise

3 Sets x 10 reps/side @30X0
Rest 1 min

Side lying DB external rotation

3 Sets x 10 reps/side @20X0
Rest 1 min

GHD Back Extension

3 Sets x 10-12 reps @30X0
Rest 1 min