Warm up
A- shoulder distraction complex + ring rows
B- DB split jerk warm up
*Alternating feet unless specified
Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
-With DBs
Drop jerk 3 position
Jerk
Skill
DB alternating split jerk
Partner WOD
25 minute Ping pong
6 DB split jerk alternating legs
2x 50m farmers walk
3 DB weighted dips
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