WARM UP
Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog
BUY IN
10 min to a heavy
1 pause jerk + jerk
immediately following
1 jerk @ 95% of heaviest
SKILL
Jerk dips
start at 1RM and work to 100# over max jerk
5 total reps
WOD
12 min AMRAP
10 S2OH 135/95
25 KBS 70/53
8 burpees
CASH OUT
strict pull ups
5 x ME
*banded or eccentric for scaled
MOBILITY
OH triceps with band
RESULTS
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