WARM UP
Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings
Hurdlers
Leg Swings
Foam Roll
Couch Stretch against wall
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings
Hurdlers
Leg Swings
Foam Roll
Couch Stretch against wall
SKILL
Push Jerk
BUY IN
Back Squat
5 reps @ 65% 1RM
5 reps @75% 1RM
AMRAP @ 85% 1RM
WOD
4 RFT
30 DU
18 Box Jumps 30/24
12 Push Jerk 115/75
CASH OUT
Split Jerk Practice - Front foot over pvc
MOBILITY
Quads and Triceps
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