Warm-up, (15 Min): Jog 3 Min. then 1/2 Tabata of KB Swing, Air Squat. Dynamic Stretch
Strength, (15 Min.): Push Press/Push Jerk
3+3/50 2+2/60 2+2/70 2+2/80 1+1+90
Base % off Push Press 1RM.
WOD: DATTERMATTER
5 Rounds on a 3 min clock.
Round 1
15 Burpee over the Bar
12 Clean & Jerk 95/65
Round 2
15 Burpee over the Bar
10 Clean & Jerk 115/85
Round 3
15 Burpee over the Bar
8 Clean & Jerk 135/105
Round 4
15 Burpee over the Bar
6 Clean & Jerk 155/125
Round 5
15 Burpee over the Bar
4 Clean & Jerk 175/135
Rest and change plates during any time left in the 3 minutes.
If you cannot keep up reduce weight and get back in the game.
Score is either a finished 5th round, (120 reps), or the rep you went out on.
Icing: Shoulder Mobility