15 Sep Friday

Strength

1 Push Press + 1 Jerk

(Push press followed by jerk with no rerack in between. Jerk can be a split or push jerk.)

Wod

Accumulate 5 minute dead hang

Every break do

10 HSPU 

10 Air squats

(If 5 minutes is too much ((example: you can only hang for about 10-20 seconds at a time for first sets.)) scale back to 2 or 3 minute hang.)