Warm Up
3×10 of the following:
Powell Raises
Walking Lunge Steps (5 each leg)
Hollow Rocks
Then 2×5 of each of the following
Press from Split Position
Push Press from Split Position
Performance WOD
In 15 minutes, find 1RM Split Jerk
2 Rounds for Time:
50 Double Unders
25 Situps
50 Double Unders
25 Pushups
50 Double Unders
25 Air Squats
Sub for DUs is tuck jumps
Fitness WOD
Spend 15 minutes learning/practicing the Split Jerk
1 Round for time
50 Double Unders
25 Situps
50 Double Unders
25 Pushups
50 Double Unders
25 Air Squats
Sub for DUs is tuck jumps.
Stretch
Coach’s choice
