Thursday (Speed/ Go!)

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

Rope climbs

WOD

3 rounds for time:

15 power jerks w/95# m/135#

2 rope climbs 15’
*7 minute time cap

GoFit

Warm up

Jump & land (hip ext)

Jump & land (foot work)

Jump & land with arms

Drop jerk 3 position

Jerk

Skill

Rope climbs

WOD

6x

1 minute work: 30 seconds rest

-DB power jerks

-Modified rope climbs