30.4

STRENGTH

1. Jerk Balance
    4 x 3 @ 55% of Jerk
2. Split Push Press Behind Neck
    4 x 3 @ 60% of Jerk
3. Hang Power Snatch (below knee)
    2 x 2 @ 65%, 2 x 2 @ 70% (of snatch)

Jerk Balance Demo:
http://youtu.be/XLGOJ9FZW3U
Split Push Press Demo:
http://youtu.be/66vWuuWSuRs

COMP WOD

5 Min AMRAP
1 Squat Clean (165/110)
1 Jerk (165/110)
 
 CLASS WOD

12-15-9
OHS (135/95)
KB SWING (1.5/1)