WOD:

#Rocky

6 Sets
20/16 Calorie Row (14/12 Cal Bike)
10 Burpee Box Get Over 30/24 (Rx+48”)
-Rest 1:1-

STRENGTH:

#Push Press + Pause Push Jerk:
– (2+1) x 3 sets (70-75% of Push Press)
– (1+1) x 2 sets (70-75% of Push Press)
* Rest 60-90 secs between sets

#Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + Clean + Jerk:
– (2+1+2) x 3 sets
– (1+1+1 ) x2 sets
* Rest 2 minutes between sets

#Clean Deadlift:
– 3×3 @ 85% 1RM Clean
– rest 60-90 seconds between sets –

CASHOUT:

1-3 Rounds
15 Cuban Press R/L (Light) *Can use either light barbell, light Db’s or weight plates
15 Cat Cow
15 Straight Leg Deadbug R/L
15 Bulgarian Split Squat R/L