1/31 Day#18

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