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
Split jerk
WOD
A- 5x 2
Split jerk
B- For time:
4 rope climbs
50 double unders
3 rope climbs
50 double unders
2 rope climbs
50 double unders
1 rope climb
50 double unders
*7 minute time cap
GoFit
Jump rope Warm Up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-March
-Single foot double jumps (right 1,2 – left 1,2)
Skill
Movement standards
WOD
7x
30:30
-Pull ups
-Prowler
-Jump rope
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