Wednesday, January 8th

Warm-up/5Min AMRAP
10 Pulls on Rower
8 Single Arm Split Jerk w/ DB (4L/4R)
6 Split Squats (each leg)
4 Bird Dogs (each side)
Strength
15 mins to find Heavy 2 rep Split Jerk
WOD
4 x 3 min Amrap:
8 Hang Power Snatch (95/65)
8 Box Jump Overs (24/20)
Rest 1 min between AMRAPS
*score is total Rounds and reps you got, start each Amrap from the spot you left off on the previous one.