Warm-up:
Run or row
Crossover Symmetry
10 Yoga Push ups
Inch Worms Down
Backwards Bear Crawl back
10 Scorpions
3 Wall walks
15 Hollow Rocks
Strength:
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Followed immediately by…
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Build to today’s heavy single.
WoD:
Three sets for max reps of:
60 seconds of Push Press (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest
Mobility:
Lax to Plantar and Shoulders
Roll Thoracic spine
Kb handle to calf