Day#4 (Loading/ Pace)

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

Stone G2S

WOD

20 minute AMRAP

3 weighted dips w/35 m/53

6 power jerk w/125 m/185

3 stone G2S w/145 m/205

GoFit

Posterior chain Warm up

400m run

Dead bug complex

Plank complex

Skill

KB squats

WOD

Tabata

-Ring rows

-Push ups

-KBS

-KB squats