Tuesday (Loading/ Mental Toughness)

Warm up

Ultimate MB 10#

Skill

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

WOD

15 minute AMRAP

3 weighted pull ups

5 power jerk w/.75 body weight m/body weight

Must be consecutive/ 5 burpee penalty

GoFit

Warm up

Agility complex

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

DB power cleans & DB power jerks

WOD

Tabata the following

-Pull ups/ ring row

-DB power jerk

-Jump lunges

-DB power cleans