Skill:
4x10 (5R/L) 1-arm dumbbell hang clean & jerks @ moderate weight
Strength:
Push Press
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x5@65%ww
1x4@75%ww
1x3@85%ww
1x3+AMRAP@85%ww
WOD:
On a 10 min Clock:
Part A:
5 Rounds:
8 Lateral Burpees over Dumbbell
10 (5R/L) DB Hang Clean & Jerks @50/35…(90 reps)
**REST 1 min**
Part B:
Max Effort Shoulder to Overhead @55-65% / 4-6 UB Reps (155/105)