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
Split jerk
WOD
A- 5x 2
Split jerk
B- 30 minutes MAX distance row
GoFit
Warm up
Rowing
Technique 1
2 minute row
Understanding power in stroke (Sticky catch drill)
Push
Pry
Reach
Rock
Roll
Full stroke
2 minute row
Skill
Shoulder to OH
WOD
20x
20:40
-Shoulder to OH
-Rowing
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