12-18-12

Weightlifting

Jerk behind the neck – 70% – 5 x 3

Push Press – 75% – 4 x 5

Jerk dip squat – 80% (of jerk) – 3 x 5

Strength/Skill

Push Press, 7-7-5-5-3-3

Conditioning

5 rounds for time of:

50 Double-unders

10 Pull ups (Chest-to-bar)