Warm up & Skill
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
WOD
A- Split jerk
5x 2
B-Take 50% of your heaviest successful double and complete the
following:
20 minute AMRAP
800m run
5 split jerk
GoFit
MB Warm up #1
3 minutes practice double of triple unders
MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots
Skill
Wall ball shots
WOD
20x
30:30
-Stairs
-Wall ball shots
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