Strength:
 
1) Weighted pull-ups: 5 x 6
2) Weighted dips: 5 x 6
3) DB row: 4 x 10 each arm
4) Banded tricep extensions: 4 x 10
WOD: “Grace-Abel” for time
 
  • 1 Clean and Jerk (135/95#)
  • 1 Snatch (135/95#)
*Alternating movements each rep until 40 reps of each are complete.