Strength:
split jerk 5 @ 60%, 5 @ 65%, 5 @ 70%
WOD:
50 wall balls (20/14)
50 T2B
EMOM stop and sprint 30m
Take a look at the wall ball progression picture above and notice a few things: she is getting into a full squat, she is keeping the ball up nice and high even in the squat (with her elbows clear of her knees) and is exploding so much out of her squat that she is coming up off of her heels. You will be more successful with slower reps and proper form, than muscling through improper form just to finish.
Helpful Links:
Jeff Kuhland’s Breaking Muscle article expands on the CrossFit adage “comfortable with being uncomfortable”. Getting out of our comfort zone, attempting new movements and pushing our bodies to do things they have not done in the past is where progress is going to come from. Whether it’s moving a little bit faster or moving a little more weight … always strive to accomplish that you could not do the last time you tried it.
