Day#43 (Sole Lift/ 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

A- 5x 3

Power jerk

B- Jack Hammer

21-15-9

Power jerk

Deadlift

(W/105 M/155)

*7 minute time cap