Wednesday 6/19

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