06.22.17

Warm Up:10 Minutes @ Easy Pace: 200m Row 3 Press 4 Push Press 5 Power Jerk barbell: empty to start and add light weight as you go, no more then 95/65

Mobility Pigeon pose for 1:00 each side Cossack stretch 1:00 dynamic movement Wrist pulses x 10 fingers forward, x 10 fingers to side, :30 hold with back on hands on the ground Thread the needle stretch x :30 each side

Skill: split jerk 5 sets of 5 reps light weight (start with empty barbell) press in split Start with feet in the correct split stance with the bar in the rack position. Press bar dynamically overhead as fast as possible.

3 sets of 3 split jerks 1- 65% 2- 70% 3- 75%

WOD: 10 cal row 15 box jump overs 24/20" 20 power cleans 135/95 or 95/65 200m sled pull 3/2 plates on sled 20 power cleans 15 box jump overs 10 cal row