October 10, 2018

Strength/Skill
A – 4 x 4 Push Jerk with 5 second hold in front rack and OH.
(Take bar off rack, hold in the front rack for 5 seconds, push jerk, hold OH for 5 seconds, go back down to the front rack for 5 seconds & continue…) – rest 2:00
B – 4 x :30 (each leg) pistol hold. Accumulate :30 in the bottom of a pistol squat – rest 2:00

Conditioning
3 Rounds for time of:

24 Alternating DB Snatches (50/35)
24 Alternating Pistol Squats
100 Double unders

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