Wednesday 3/29 (Speed/ Skill)

Partner Shoulder Health

4x 7

Angel wing complex

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

Strict hollow body pull ups

Partner WOD

15 minute tag

100m sprint

6 strict hollow body pull ups

4 power jerks w/105 m/155

*No measure focus on skill