8/23 Day#11

Warm up

Shoulder activation #2

GHD prone lateral raise

Banded external rotation

Ring shrugs

Jerk warm up

Band rotations over head 

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

Power jerk

WOD

A- 7 minutes to find your 1 rep max power jerk

B- 4 rounds for time:

500m row

15 power jerk w/105# m/155#

GoFit

Warm up 

Shoulder activation #2

GHD prone lateral raise

Banded external rotation

Ring shrugs

Jerk warm up

Band rotations over head 

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

DB power jerk

WOD

7x 

30:30

(With a partner)

-DB power jerk

-Row for calories

-Burpees over the mono rail