Day#25 (Sole Lift/ Pace)

Warm up & Skill

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

A- Split jerk

5x 2

B-Take 50% of your heaviest successful double and complete the following:

20 minute AMRAP

800m run

5 split jerk

GoFit

MB Warm up #1

3 minutes practice double of triple unders

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Wall ball shots

WOD

20x

30:30

-Stairs

-Wall ball shots