10/10/12 - WEDNESDAY

WARM-UP and DRILLS

Kneeling Jump - 1x5
Kneeling Jerk - 1x10
Split Jerk Press - 1x10
Split Jerk Push Press - 1x10

SPEED

Push Jerk @ 65% - 6x2
Push Press - 3x Max Rep

CONDITIONING

3 Round Team WOD

70 lb KB Swing - 30
Wall Climb - 3

AMRAP

Burpee - 10
Pull-up - 10

Note: Teammate #1 does 30 KBS followed by 3 Wall Climbs = 1 Round. Meanwhile, Teammate #2 does AMRAP.  Once Teammate #1 completes 1 Round, switch with Teammate #2. Do for 3 Rounds.

ASSISTANCE

Weighted Ring Dip - 2xFailure
Close Grip Pull-up - 2xFailure