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
Rope climbs
WOD
3 rounds for time:
15 power jerks w/95#
m/135#
2 rope climbs 15’
*7 minute time cap
*7 minute time cap
GoFit
Warm up
Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position
Jerk
Skill
Rope climbs
WOD
6x
1 minute work: 30 seconds rest
-DB power jerks
-Modified rope climbs
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