Warm up
A- Mash pec minor + mash calves with barbell/ 3x 20 hitchhikers 40 jump rope singles
B- Shoulder Warm Up
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR
Skill
Power jerk
WOD
7 minute AMRAP
10 power jerks
30 double unders
GoFit
Warm up
A- Mash pec minor + mash calves with barbell/ 3x 20 hitchhikers 40 jump rope singles
B- Shoulder Warm Up
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR
Skill
DB power jerk
WOD
7x
20:40
-DB power jerk
-Shuttle run
-Jump rope
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