All levels:

A.  Power / push jerk practice

B. Find your max Power / push jerk of today

 

Advanced:

A. 5x3 Power /push jerks behind the neck

B. Two waves of Power / push jerk (start with aprox. 50% and go up to 1RM of today, repeat)

 

All Levels + Advanced:

 

C. "Light Nancy"

Four rounds for time of:

350 m run

15 OH squats 45/35 lbs