Jerk Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position
Jerk
Skill
TTB technique
WOD
20 minute AMRAP
10 TTB (must be consecutive)
20 deadlifts w/75 m/105 (must be consecutive)
10 box jump up and overs
15 power jerk w/75 m/105 (must be consecutive)
GoFIt
Basic Warm Up
2x net climbs
15 push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS
Skill
DB thrusters
WOD
4x
30:30
20:40
10:50
-TTB or leg lifts
-DB thrusters
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