Strength: 4 x 1 strict press + 2 push press + 3 push jerk @ 65-75% of strict press 1 rm WOD “crushing Helen” 8 RFT 100 m sprint 8 kb swings 2pd/1.5pd 5 plyo push ups

Strength: 20 minutes to find a 1 RM clean & jerk WOD: “the chief” Finisher: Handstand holds

Strength: 20 minutes to find a 1RM power clean WOD: 150 pushups for time *each time you rest, run a 100m sprint