Jerk Warm up
Band rack stretch
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- 5x 3
Power jerk
B- Jack Hammer
21-15-9
Power jerk
Deadlift
(W/105 M/155)
*7 minute time
cap
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