WOD 11.9.17
Warm-up
Tabata
Kettlebell swings
Jumping squats
Pushups
Side plank hold
Strength
Shoulder to Overhead complex – 1 Strict Press + 1 Push Press + 1 Push Jerk
*Work up in weight. Once you can no longer strict press the weight, go to 1 Push Press + 1 Push Jerk. When you can no longer push press the weight, do 3 X 1 Push Jerk. Try to get at least 20-25 total overhead reps.
Metcon:
14 Min AMRAP
5 Power Cleans 155/105#
7 T2B
9 Box Jumps 24/20in