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
Power jerk
WOD
A- Power jerk
5x 3
B- 4 rounds for time:
20 burpees over the barbell
20 TTB
20 power jerk w/95# m/135#
*15 minute time cap
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