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Warm Up
2 rounds
2:00 bike or row
15 sit ups
10 push ups
5 Russian baby makers
5 PVC pass thrus- shrug shoulders and then pass thru

Shoulder Activation
Two rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Two rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Skill: Jerks
3 sets of 3 tall jerks – start with empty barbell to move to light load
3 sets of 3 jerk balances – start with light load and build

*tall jerk- stand tall with the bar pressed to the top of the forehead. As the feet transition, punch against the bar with the arms to push down into a quarter squat depth. Move head back through the arms and lock out the same time the feet reconnect with the ground. Hold the receiving position for 3 seconds.
*jerk balance- begin with feet in partial split position. Dip and drive bar straight up, keep the back foot planted and lift the front foot to step out into the full split length.

8:00 EMOM
1 rep split jerk @ 75-80%

15/12 cals assault bike
21 KB swings 53/35
12 TTB- sub ttb on the floor

Post WOD Abs
3 sets of
:20 L-sit hold on parallelettes or rings
:30 wall facing handstand hold
:40 double KB front rack static squat- athlete picks weight


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