Strength = Weighted Pull Ups
5 x 5 (if not at this level then work on strict pull ups, negatives or band assissted)
Strength: Building in weight 1 strict press, 2 push press and 3 push jerk.
WOD: Three rounds of;
Wall ball 9/6
Kb Swing 28/20
Bar complex: Working up to a comfortable weight of 1 Power Snatch, 1 OHS, 1 Squat Snatch (hands stay on the bar).