Weightlifting

Behind-The-Neck Jerk with 2 Count Pause in Split 5x5, add 5-10lbs to last week's working weight

Notes
Each set must be completed in no more than thirty seconds total, from dipping to begin the first rep to standing fully with the fifth rep. Make sure the pause is a full two count.

Strength

Front Squat 6RM, then 90%x6x2

Sport

AMRAP 40:
500m Row
40 Double Unders

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