Warm Up

Bearcrwal down
backwards back
duck walk down
hamstring sweep back
inch worm down

EB
OH press from split x 8
PP from split x 8
PJ from split x 5
SJ from split x 5

shoulder opener x 30 sec

split jerk review

Strength/Skill
Pause split jerk x 3

pause in dip 2 seconds + pause in catch 2 seconds on each

5 sets

WOD

FT:
100Ft 1-Arm OH KB Lunges (50ft left arm, 50 ft right arm) 55/35
21 MB SU 20/14 (hugging mb)
21 HSPU
100Ft 1-Arm OH KB Lunges (50ft left arm, 50 ft right arm) 55/35
15 MB SU
15 HSPU
100Ft 1-Arm OH KB Lunges (50ft left arm, 50 ft right arm) 55/35
9 MB SU
9 HSPU
100Ft 1-Arm OH KB Lunges (50ft left arm, 50 ft right arm) 55/35

R+ GHD MB SU

Comment