Ladder

PreWOD
Strength: Press complex, 4 sets
3 Push Press + 2 Push Jerk + 1 Split Jerk
3 min rest in between sets
Work up to heaviest load possible
WOD
10 Minute Ladder:
1 Push Press 115/75
1 Pullup
2 Push Press
2 Pullups
3 Push Press
3 Pullups
etc…
Post WOD
5 min hollow rock .Do as many hollow rocks in 5 min as
Possible.
Rest when needed