WARM UP
Complete in 10 min:
Pass through
Push up
Kipping swing
Air squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers
Push up
Kipping swing
Air squat
1 leg hip hinge
Walking lunge
Leg swing
Hurdlers
If finish faster then 10 min, start buy in or work on a weakness!
BUY IN
Take 10 minutes to find a heavy Power Jerk
WOD
6 RFT
5 Power Jerk 135/95 (No Rack!)
12 Deadlift 135/95
*24 min time cap*
CASH OUT
Hold Front Rack position with empty bar, as long as possible.
Max hold x 2-4 sets
MOBILITY
Hamstrings
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