Warm up
Ultimate MB 10#
Skill
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
WOD
15 minute AMRAP
3 weighted pull ups
5 power jerk w/.75 body weight m/body weight
Must be
consecutive/ 5 burpee penalty
GoFit
Warm up
Agility complex
800m run
2 rounds of:
5m - 10m - 15m
-Forward/ backward
-Shuffle
-Carioca
-Sprinting
-*10m broad jumps*
Skill
DB power cleans & DB power jerks
WOD
Tabata the following
-Pull ups/ ring row
-DB power jerk
-Jump lunges
-DB
power cleans
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