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Workout of the Day-10/11/2017

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WOD

Part 1
AMRAP 5:
9 Thrusters (75/55)
9 Sumo deadlift high pulls (75/55)
9 Box jumps (24″/20″)

Rest 5 mins

AMRAP 4:
7 Thrusters (105/75)
7 Sumo deadlift high pulls (105/75)
7 Box jumps (24″/20″)

Rest 4 mins

AMRAP 3:
5 Thrusters (135/95)
5 Sumo deadlift high pulls (135/95)
5 Box jumps (24″/20″)

Part 2
Jefferson curl 3×12


Strength

Part 1
Establish 1RM split jerk

Part 2
AMReps 3
Shoulder-to-overhead @ 70% of 1RM