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Warm Up:
2 rounds…
2:00 run/row/bike
8 barbell bent over rows
3-5 eccentric pull ups- jump up to pull up bar and do a :05 descend to bottom of pull up
max effort dead hang on pull up bar

banded lat stretch x :30 each side
band assisted perfect stretch x :30 each side
wall squat with shoulder slides x 10 slides
*lay on floor with loose band underneath the waist. pull each side of band around the leg above the knee and open legs like a squat. position yourself with feet on the wall in this squat position. arms flat on floor, do 10 shoulder slides (like our wall slides)
wrist pulses x 8-10 reps
barbell good mornings x 10 reps
Skill: split jerk
Practice jump to split drill to learn proper positioning of the feet x 5-10 reps
*stand tall with the feet under the hips. Bend slightly at the knees only and drive up in a slight jump. Keeping your trunk upright, move quickly into the split position to land with equal balance between the feet. Adjust the position and balance if needed and hold for 3 seconds. Step a third of the split length back with the front foot, then bring the back foot up to meet it.
3 sets of 3 reps of split jerk behind the neck
6:00 EMOM
1 x split jerk- build load starting at 65% 1 RM

WOD: partners

Run 400m together
20 deadlifts (10 each) 225/155
20 pull ups (10 each)- sub ring rows

Cash out- if time remains
Farmer carry 200m each as heavy as possible KB each hand – fence and back

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