Olympic Lifting:

Push Jerk
1. 3×3
Establish a 3RM
2. 1xMax Effort @ 75% of 3RM

Video courtesy of Rogue Fitness.  For Push Jerk, remember, Jump, Punch, Land.  Use those hips to get the bar moving!

Strength:

A. Back Squat-4×3 heavy but not maximal set of 3
B. Back Extensions-4×10

Post load for heaviest set of Back Squats

*A and B work is done as supersets. For example, perform a set of 3 Back Squats rest 60 seconds, then perform the 10 Back Extensions, then rest 60 seconds. Repeat until all sets are complete

WOD:

3 Rounds for time of:

6 – 50 yd shuttle sprints
12-  Dumbbell Squat Cleans (40/25)
18 – Ring dips

pic courtesy of King Sport Training

For Shuttle Sprints, sprint 25yds, plant foot to change direction, and sprint back to start line (=one 50 yd shuttle sprint)

Video courtesy of Northstate CrossFit.  Jonathan Jorgensen shows how to do a proper Dumbbell Squat Clean.  He goes into the hang squat clean after, but for today, we are doing full cleans, so start from the ground every time.