Strength

Split Jerk 3 ~ 75% 

Work up to around 75% of your 1RM and make 3 attempts at that weight.  If you make all three attempts continue on to a 1RM attempt if you have time and energy.  Beginners work up to a moderate weight for the day by starting light and increasing in small increments.  Make 3 attempts at each weight before you move up.  

WOD

AMRAP in 10 Minutes of 

5-10-15-25-30 …
Box Jump 24/20″
Wall Ball 20/14lbs