Warmup:
9 min EMOM (3 Sets):
Handstand Shoulder Shrugs X20 reps
Weighted Hanging Knee Raises X10-12 reps
Plank Shoulder TapsX 20 reps
Then:
10X's (5 each side) kick up to handstand. Followed by max effort Handstand hold X3 attempts

Mob:
Banded Wrist Distraction. Flexion Wrist. Stretch. Foam roll Quads

WORK:
A.Three sets: 
Jerk Balance x 3 reps @ 45-55% of 1-RM
Rest as needed

B. Jerk
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85-90%
Rest as needed

C. Ten rounds for time of:
8 Bar Facing Burpees Over the Barbell
8 Toes-to-Bar
8 Thrusters (95/65 lbs)

D. Four sets of:
Dumbbell Skull Crushers x 8 reps
Rest as needed
Supinated-Grip Strict Pull-Ups x 6-8 Reps @ 2111 (negatives, 2 sec on the descent)
(add weight to make it difficult at the assigned tempo)
Rest as needed

Comment