STRENGTH
4 sets of:
5 Deadlifts @65%
8 Single arm Dumbbell Shoulder Press (each arm)
8 Single arm Dumbbell Row (each arm)
:90 seconds rest.
WOD
Every 2:00 minutes x 10 (20 minutes) alternate between:
1. 8 Hang Power Cleans & 8 Push Jerks (>50% of Clean and Jerk)
2. 8 Hang Power Snatches & 8 Overhead Squats (>50% of Snatch)