Strength: 15 mins to build upto a heavy complex of:-
1 strict press
1 push press/jerk
1 split jerk

Wod: 3RFT
400m run
20 T2B
20 front squats@40/30

Strength: hardest movement first , if you can strict press it you can push and split it. Aim to go heavy.

Wod: we've been working on ranges and pacing so test out your hard work on this Wod. Don't start off to fast and break down T2B sensibly to avoid singles in round 3.