WARM UP
Bergener
DownHill Skier Hold
Couch Stretch
In Line Lunge
Push Up
Down Dog
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
Power Jerk
BUY IN
Power Jerk Cycling - Use a rack
3 x 3 - AHAP, touch & go
rest 90 seconds between sets
then: AMRAP at 80% of max weight
The goal is as many consecutive reps as possible – with perfect technique – before dropping the bar.
WOD
5 Rounds for Load:
Bear Complex - As Heavy As Possible
7 x Power Clean + Front Squat + Push Press + Back Squat + Push Press
Do not put the bar down until you complete the complex 7x - this is one round.
Rest 2 minutes in between rounds
CASH OUT
L-sit hold
2-3 sets for 15-30 second hold
MOBILITY
Legs
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